mobility
Cat-Cow
Text cues are the instruction
No demonstration video yet. Kalyra will not use AI-generated imagery as form instruction — demonstrations arrive only as reviewed performer footage or validated animation. Until then, the step-by-step cues and setup checks on this page are the complete instruction.
Kalyra may avoid or modify this exercise when:
- Loaded wristsKalyra holds back exercises that load the wrists when you've flagged wrist sensitivity.
Musclesback, core
EquipmentNone
Positionall fours
Impactnone
Training roleJOINT_PREP
Form cues
- Inhale, drop the belly and lift the chest (cow)
- Exhale, round the spine and tuck the chin (cat)
- Move with the breath, one segment at a time
Common errors
- ✗ Only moving the neck
- ✗ Rushing without breathing
How Kalyra programs it
Prepares and mobilizes the back and core region — used in warm-ups and mobility blocks where range, not load, is the goal.
Typically 2–4 sets of 8–10 reps.
Easier · Harder · Substitutions
No easier regression on file.
No harder progression on file.
Text guidance only — demonstration media has not been produced yet.
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