core
Cat-Cow
Loosen the spine and warm the back.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Get on all fours, hands under shoulders and knees under hips.
- Inhale, drop your belly and lift your chest and tailbone.
- Exhale, round your back and tuck your chin.
- Flow slowly between the two for 20 to 30 seconds, breathing with each move.
Beginner tips
- Ease into each shape, never force it.
- Breathe slowly and stay relaxed.
- Move smoothly, don't bounce.
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