Cat Cow Exercise: How to Do It & Benefits

Updated 4 September 2026

The cat cow exercise is a gentle movement often used in yoga. It moves the spine between a rounded position (cat) and an arched position (cow). This guide explains the basic steps, breathing and ways to adjust the movement to individual comfort.

Before starting

Choose a stable, comfortable surface and move within a range that feels manageable. This general information is not a diagnosis or individual exercise plan. Stop if the movement causes sharp, increasing or unfamiliar symptoms. Seek urgent medical assessment for symptoms such as new weakness, numbness around the groin, changes to bladder or bowel control, fever, unexplained weight loss, or pain after significant trauma.

How to do the cat cow exercise

1. Set up in tabletop. Start on hands and knees, with hands under shoulders and knees under hips. Keep the neck long and look down toward the floor.
2. Move into cow. As you inhale, gently tip the pelvis back, allow the chest to move forward and let the spine arch only as far as is comfortable. Avoid forcing the lower back or neck.
3. Move into cat. As you exhale, press the floor away gently, draw the lower abdomen in and round the back. Let the head follow the movement without pulling the chin tightly to the chest.
4. Continue slowly. Move back to cow with the next inhale and cat with the next exhale. Aim for a smooth, unhurried rhythm rather than a large range of movement.
5. Repeat. Try 8–12 comfortable repetitions, resting sooner if needed. The number of repetitions can be reduced or adjusted following advice from a qualified health professional.

Breathing and pace

Many people find it easier to pair the movement with a slow breath: inhale while moving toward cow and exhale while moving toward cat. There is no need to hold either position. If breath holding, dizziness or discomfort occurs, pause and return to a neutral position.

Adjusting the movement

Cat cow can be made smaller by moving only partway through each position. A chair-based version may be more comfortable for some people: sit tall, gently arch the back on an inhale, then round the upper and middle back slightly on an exhale. The most appropriate option depends on personal circumstances and should be discussed with a qualified health professional when unsure.

When to check with a health professional

Check with a qualified health professional before starting or changing an exercise routine if there is a recent injury, surgery, known spinal condition, persistent pain, or uncertainty about whether this movement is appropriate. A registered chiropractor or other qualified health professional can assess musculoskeletal concerns and discuss suitable options following an individual assessment.

Key points

• Begin on hands and knees with shoulders over hands and hips over knees.
• Use a comfortable range, with an inhale for cow and an exhale for cat.
• Try 8–12 gentle repetitions and stop if symptoms increase or feel unfamiliar.
• Seek individual advice when there is injury, persistent symptoms or uncertainty.