Curated Action

Cat-Cow Spinal Mobilization

GolfYoga

Cat-Cow Spinal Mobilization is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration17 sec

Training Details

0:00 / 0:17
Sourceyoutube.com/watch?v=4qH6cPkRyHo
AuthorYouTube creator

Cat-Cow Spinal Mobilization

Transition into tabletop position on hands and knees between lunge sides. Inhale while dropping the belly, broadening the chest, and lifting the gaze into Cow pose; exhale while pushing through the palms to round the upper and lower back and tuck the chin into Cat pose.

Key points

  • Align wrists directly beneath shoulders and knees beneath hips
  • Inhale to drop the belly and extend the spine into Cow pose
  • Exhale to actively round the spine, tuck the pelvis, and press the floor away into Cat pose
  • Synchronize each movement smoothly with the breath to mobilize the entire vertebral column

Common mistakes

Moving too rigidly from the shoulders without articulating through the full length of the spine and pelvis.

Sets: 1Rest: 1 minEst. duration: 17 sec
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