Yoga setup
Tabletop cat-cow
Practice gentle spinal movement from hands and knees.
Set up
Use props first. Skip or choose a gentler option when setup does not feel steady.
- 01Come to hands and knees on a padded surface.
- 02Place wrists under or slightly forward of shoulders and knees under hips.
- 03Keep a folded blanket under knees if useful.
Cues
Move for four to six slow breath cycles.
- 01Move slowly with the breath.
- 02Keep the neck comfortable and avoid forcing the low back.
- 03Spread weight through the hands or fists only if wrists tolerate it.
Modifications
Pick the option that makes the position steadier and smaller.
Chair version
Use chair cat-cow instead of going to the floor.
Pad knees
Place a folded blanket under the knees and keep the movement smaller.