Tenglow
Warm-ups
How to do the cat stretch
The cat stretch is a gentle spine movement on hands and knees where you round your back up and let it settle, mobilizing the back and engaging the abs.
How do you do it?
- Get on your hands and knees with hands under shoulders and knees under hips.
- Breathe out and round your back up toward the ceiling.
- Tuck your chin gently toward your chest.
- Breathe in and let your back settle back to flat.
- Repeat with the breath.
Breathing: Breathe out as you round your back, and breathe in as you settle.
What are the common mistakes?
- Moving quickly without the breath. Match each round of the spine to one breath.
- Letting your elbows lock hard. Keep a soft bend and spread your fingers on the floor.
How can I make it easier or harder?
Easier
Smaller range, move with each breath
Harder
Pause two seconds at each end
How does it work in Tenglow?
This warm-up move runs on the timer for 30 to 45 seconds, with 10 to 30 seconds of rest, and the app shows an easier and a harder option. It needs no equipment, only some floor space.
Stay within a comfortable range, and stop if you feel sharp pain in your back, wrists or knees. This is general fitness information, not medical advice.
Questions about the cat stretch
Is the cat stretch the same as cat-cow?
They are close. Cat-cow adds a second half where you let the belly drop and lift the chest. The cat stretch here focuses on rounding the back and then letting it settle. If you want to add the arch, keep it small and comfortable.
My wrists hurt on all fours. What can I do?
Try spreading your fingers wide and pressing through the whole palm, or place your hands slightly further forward. You can also make a loose fist or use folded cloth under the heels of your hands. If wrist pain stays, stop that interval.
Related exercises
Photos: Free Exercise DB, public domain (The Unlicense).