Cat Cow Stretch

Both Repertoire Beginner Spinal ArticulationStretching & Mobility

Kneeling spinal articulation on all fours: the spine rounds into flexion and then extends into a gentle arch, moving one vertebra at a time with the breath.

Apparatus Setup

Reformer

Spring Tension 1 Green or 1 Yellow Spring

Footbar Position Down

Headrest Down

Target Muscles

Transverse Abdominis (Primary)Gluteus Maximus (Secondary)Erector Spinae (Primary)

Setup Instructions

Kneel on all fours on the carriage with the hands on the footbar and the knees under the hips, spine long and neutral.

Execution Instructions

Exhale to round the spine toward the ceiling and drop the head, drawing the abdominals up; inhale to reverse it, lifting the tailbone and the gaze into a gentle arch. Move one vertebra at a time with the breath, then return to neutral.

Teaching Cues

Breath

"Inhale to arch and lift the gaze, exhale to round the spine toward the ceiling."

Articulation

"Move one vertebra at a time — the breath leads and the spine follows."

Alignment

"Keep the shoulders stacked over the wrists and the weight even through both knees."