Begin on all fours in a tabletop position with your wrists under your shoulders and knees under your hips.
Inhale and drop your belly toward the floor, lifting your chest and tailbone upward into the cow position.
Open your chest, pull your shoulders back, and look gently upward or forward.
Exhale and reverse the movement by rounding your spine toward the ceiling into the cat position.
Tuck your chin toward your chest and draw your belly button in toward your spine.
Continue flowing between cat and cow positions with each breath for the desired number of repetitions.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 2 sets of 8-10 reps | Form mastery, neural adaptation |
| Intermediate | 3 sets of 10-12 reps | Hypertrophy, moderate loading |
| Advanced | 3 sets of 12-15 reps | Strength, high intensity/volume |