Cat & Cow


  • Massages and stimulates the spine, organs in the belly, and pelvic organs.
  • Helps to relieve menstrual cramps and back pain.
  • Increases the flexibility of the neck and spine.
  • Opens the chest and lungs allowing for easier breathing.
  • Improved posture.
  • Stretches the muscles of the hips, back, and abdomen.
  • Calms the mind.
  • Strengthens the pelvic floor muscles, inner thighs, and buttocks.
  • Strengthens the action needed for consciously boosted pelvic floor control.

Exercise Description

1/ Position yourself in four-point kneeling with knees together under your pelvis, hands under shoulders and your back flat and elongated.

2/ Cow: Inhale, relax your tummy, arch your back, and lift your head and tailbone.

3/ Cat: Exhale, curl your back, draw your tummy in, tuck your tailbone and chin in, Zip Up, squeeze your knees and squeeze your bum. (That seems a lot but it’s very doable.)

4/ Release the contractions and the cat position a little, then perform a Power Zip Up with the knee and bum squeeze and elevate your cat back to its highest point. Repeat this pulsing movement 3, 5 or 7 times before you go back to the cow position again.

    Suggested Number of Repetitions

    Repeat this exercise 3, 5 or 7 times.

    Help Desk

    13 + 12 =