Shoulders
Yoga exercise: Cow-cat
A gentle, rhythmic flow to improve spinal mobility and soothe tension in the shoulders and back.
How to perform.
Follow the sequence — setup is half the lift.
Begin on the mat in a tabletop position with your wrists directly under your shoulders and knees under your hips.
Inhale as you drop your belly toward the floor, lifting your chin and chest to gaze toward the ceiling for the Cow phase.
Broaden your shoulder blades and pull them away from your ears to create space in the neck.
Exhale as you pull your belly button toward your spine and round your back toward the ceiling for the Cat phase.
Tuck your chin toward your chest and focus on pushing the floor away with your hands to protract the shoulders.
Continue flowing between these two positions, matching each movement to the full length of your breath.
Maintain a neutral spine at the conclusion of your final repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Collapsing the weight into the shoulders rather than actively pushing away from the mat.
- Moving too quickly and skipping the full range of motion in the upper spine.
- Holding the breath instead of synchronizing it with the spinal movement.
- Overextending the neck by looking up too sharply in the Cow position.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.