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Cat-Cow Flow to Child's Pose

Flowing mobility sequence connecting spinal stretches to a deep resting pose.

1
Sets
8
Reps
90s
Duration
15s
Rest
2/10
RPE

📖 Detailed description

On all fours, arch your back up (Cat), then let your belly dip down (Cow). Finally, push your hips all the way back onto your heels into Child’s Pose. Repeat this fluid sequence.

💡 Execution tips

  • Move continuously with your breath: inhale on Cow, exhale on Cat and Child’s Pose.

⚠️ Common mistakes

  • Rushing the transitions, holding the breath, forcing the neck.

🔀 Variants

  • Version Plus Slow