Cow Pose Stretch
Cow pose stretch is a bodyweight mobility exercise targeting the lats and back, with secondary engagement of the abs and lower back. Performed on all fours, it involves dropping the belly toward the floor to extend the spine and open the chest, often paired with cat pose.
How to do it
- Begin on all fours with your wrists directly under your shoulders and knees under your hips.
- Inhale and slowly let your belly drop toward the floor, lifting your head and tailbone upward.
- Hold the arched position for 2-3 seconds, feeling the stretch through your chest and lower back.
- Exhale and return your spine to a neutral position.
- Repeat for the desired number of repetitions, coordinating the movement with your breath.
Form cues
- Keep your wrists stacked directly beneath your shoulders.
- Allow your belly to drop gently toward the floor.
- Lift your chest forward rather than straining your neck upward.
- Coordinate the movement smoothly with your breathing.
Breathing: Inhale as you let your belly drop and open your chest; exhale as you return your spine to a neutral position.
Common mistakes
- Forceful neck extension: cranking your head too far back can strain your neck muscles.
- Rushing the movement: moving too quickly prevents your spine from fully experiencing the stretch.
- Locking your elbows: keeping your arms completely rigid can place unnecessary stress on your joints.
Muscles worked
Primary: lats. Secondary: abs, lower back.
Suggested sets & reps
Get fitter
2–3 sets × 8–10 slow repetitions, rest 45 s
Lose weight
2–3 sets × 8–10 slow repetitions, rest 45 s
Build muscle
2–3 sets × 8–10 slow repetitions, rest 45 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your spine, ease off or stop immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How often can I do the cow pose stretch?
You can perform this stretch daily or whenever your back feels tight from sitting.
What if I feel pinching in my lower back?
Reduce the depth of the arch and focus on lifting your chest forward rather than dropping your stomach down.
Do I need any special equipment?
No equipment is needed, though a soft mat can make kneeling more comfortable for your knees.