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Improve Your Shoulder and Spinal Mobility with these 3 Cat/Cow videos!

First, learn how to do cat/cow in two different ways:

  • Beginner: The first way is when the entire spine moves in sync, meaning the lower back, mid/upper back and neck all move synchronized with each other.
  • Intermediate: The second way is to move one vertebrae at a time, but you start from the hips and move upwards and vice versa. (Best you just watch the video to get it.)

Why is it called cat/cow? Originally the names were Bitilasana and Marjayeasana in sanskrit yoga which translates to cat pose and cow pose. Some physical therapists call this cat/camel, but camel pose is very different, so I’m going to call it cat/cow because that’s how it goes in yoga.

Next, learn how to intensify cat/cow and use it in a yoga sequence or flow.

  • For an extra stretch between your shoulder blades: Go into cat-pose and then walk your hands to your knees.
  • For increasing core control: Perform cat/cow with your knees lifted off the floor by just an inch or two. (at 0:40)
    • Fun facts:
      • If your abs are very sore and you go into cat pose with the knees lifted, you will feel the soreness intensity because of how much it makes you use your core.
      • However, if your abs are sore and you get into cow pose with the knees on the ground, you will feel the abs stretching.
  • If you find it really hard to keep a flat upper back in downward dog: Go into cow pose (the one where you stick your butt out) with your knees lifted and then raise your hips and you will enter DD with a flatter back with the seat bones lifting up to the sky.

Last but not least, do cat/cow with the hands elevated to stretch your lat, shoulders and get better posture!

Got tight lats/shoulders? Want a straighter handstand? A nicer downward dog? Better posture?  I did the following stretch nearly everyday for over a year before I stopped feeling its benefits. It feels so wonderful and scrumdillyumptious that it makes me happy to finally be able to share it!

It’s not a particularly “intense” stretch… it’s more like a dynamic stretch I do that helps me limber up and reset my flexibility super fast. You’ll definitely feel it. Try it and let me know how it goes! (And make sure you put your knees far back enough as I instruct!)

Hope you liked that!

Want To Get Strong and Flexible? 💪 Check Out My Programs!

The Ultimate Flexibility Bundle

I have three premium flexibility programs that I offer and many of you have been clamoring for a bundle-package, so here it is! You could now buy the … [Read More]

Antranik’s Smart Core Program

I don't know about you but nothing gets me fired up more than working on my abs. It's a unique muscle group that is utilized in every exercise and making it … [Read More]

Antranik’s Work From Home Fitness Program

In this day and age most people are working from home and struggling to find the balance between stagnation and moving to stay fit. This program was developed … [Read More]

Antranik’s Hip Flexibility Program

I've created this hip flexibility program for those that would like to improve their flexibility in an efficient manner, with a follow along video that only … [Read More]

Antranik’s Easy Hamstrings Program

For those who have poor flexibility, tight hamstrings and want a simple program that will help them to get looser in a gentle, non-painful manner. In this … [Read More]

Shoulder & Upper Back Flexibility Program

For anyone who wants better shoulder health, shoulder flexibility, a looser upper back and improved posture, this program takes all the guess work out of it to … [Read More]

Antranik’s Rings Bodyweight Training Routine

This is for anybody who wants to get strong and have fun with a gymnastics-inspired routine. It is highly bodyweight-exercise oriented (no external weights) and … [Read More]

Antranik’s Hypertrophy Routine

This training routine is focused largely on increasing strength and muscle mass (aka muscular hypertrophy). If I had to sum up the routine in one fell swoop I … [Read More]

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