How to do a Cat-Cow stretch – Seated & Tabletop

Published by activeforlife on

How to do a Cat-Cow stretch - Seated + Tabletop

This is one of my all-time favorites and almost always part of one of my flows (sometimes several times). It is a gentle move between two poses that warms the body and brings flexibility to the spine. It’s a great move in the morning when you wake up feeling stiff and sore, or after a long day sitting at a desk. It just an all-around great flow when your body needs a break.


– helps to improve posture and balance
– relieves back pain.
– With synchronized breath movement will also help you relax and ease stress.
– Stretches the back torso and neck,
– Stimulates and strengthens the abdominal organs.
– It opens the chest, encouraging the breath to become slow and deep.


Seated or in tabletop position, the movement of the spine, shoulders, and pelvis are basically the same.

If you are seated on the floor – cross your legs and place your hands on your knees.

If you are seated in a chair – give yourself some space behind you, feet planted on the floor, and hands-on your knees.

If you are on your hands and knees in table pose – place your wrists below your shoulders, and knees below your hips


Start off with a neutral spine.

As you inhale and move into cow pose, lift your sit bones upward, press your chest forward, and allow your belly to sink. Lift your head, relax your shoulders away from your ears, and gaze straight ahead.

As you exhale, come into cat pose while rounding your spine outward, tucking in your tailbone, and drawing your pubic bone forward.
Release your head toward the floor — just don’t force your chin to your chest, just relax.


Neck injuries? Keep the head in line with the torso, not dropping it forward or back.

Pregnant? or have a back injury? Only perform Cow Pose, bringing the spine back to neutral between poses — do not let the belly drop between repetitions, as this can strain the lower back.

Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor!


Cat-Cow is a great pose for beginners! There should be no pain and very little discomfort (if any) when performed. That being said – every Body is different!

If your wrists hurt, place your forearms on the floor, on a bolster, or stack of firm blankets to lift your torso more upright. This variation can also help take the weight off your shoulders and give your body more space between the floor if needed.

If your knees hurt on the floor, fold your mat or place a firm blanket under your knees.


I just wanted to reinforce the connection between breathing and movement. Focusing on your breath as you move will help you to engage your mind and body, and embrace the power of the Cat-Cow!

Are you looking for other modifications and workouts that fit your body? let’s chat!

Contact Me

Categories: Move library


Leave a Reply

Your email address will not be published. Required fields are marked *