Most people move their spine in one direction. Your body is built for three.

This Cat–Cow variation introduces lateral and rotational movement to restore true spinal control, improve coordination, and release tension that traditional flexion and extension alone can’t reach.

You’ll learn how to organize your spine through all planes of motion so your movement becomes more fluid, supported, and connected from the inside out.

WHO THIS IS FOR:

• Stiff or restricted spine

• Low back or pelvic tension

• Feeling disconnected in movement

• Anyone ready to move beyond basic mobility work

WHAT YOU’LL PRACTICE:

• Flexion + extension (Cat–Cow)

• Lateral spinal movement

• Gentle spinal rotation

• Breath-led control through all planes

PRACTICE NOTES:

• Move slowly and stay with your breath

• Let the movement be small and controlled

• Focus on internal sensation, not range

• Stop if you feel sharp pain