Mobility · Baseline Mobility
Cat-Cow
Spinal segmental flexion and extension, breath coordination
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
Why it works
Cat-cow mobilises each segment of the spine individually. Most people move their spine as a single block, and this exercise trains it to articulate. The breath linkage also activates the diaphragm and calms the nervous system.
How to do it
Segment the spine.
Inhale as you arch (cow), exhale as you round (cat). Move through seven slow cycles. Each one should feel a little more open than the last.
- Start on all fours with hands under shoulders, knees under hips
- Inhale and drop your belly toward the floor, lifting your chest and tailbone
- Exhale and push the floor away, rounding your back toward the ceiling
- Move one vertebra at a time — don't rush between positions
Variants
Easier
Smaller range. Gentle.
Move what moves easily. No forcing.
Harder
Pause at end-range. 3 seconds.
Hold the round. Hold the arch. Breathe into the hold.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Launching May 2026 · Free to try
