All exercisesWarm-ups·Core 
Cat-Cow
CoreLower Back
Step 1 / 2
At a glance
- Equipment
- Exercise mat
- Suggested reps
- 8–10 slow reps
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Common mistakes
You hinge only at the neck and lower back while the mid-spine stays frozen.
You move faster than you breathe, so the spine never gets a full cycle in either shape.
You let the weight dump into the wrists instead of pressing the floor away through the whole hand.
What to focus on
Try to move one vertebra at a time so the stiff middle of the spine gets included.
Pace it to one full breath per shape — the breath sets the tempo, not the other way around.
