Game version
Cat-and-cow chorus: make the cat sound and the cow sound as you move. Swap leaders.
Cat and Cow Moves
On hands and knees, round your back like a scared cat, then gently dip it like a cow.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Start on hands and knees.
Core: Usual. Calm.
- Ages
- 5 to 10
- Time
- 5 min
- Players
- Just you
- Space
- Small room
- Bring
- Mat
- Level · skill
- Beginner · Flexibility
The steps
How it works
- Start on hands and knees.
- Round your back and tuck your chin.
- Then gently lift your head and let your belly drop.
- Do 10 slow moves.
Coaching point
Move with your breath.
Safety: Move into a gentle stretch, never pain. Never bounce, and never let anyone push you deeper.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (gentle), Core (usual), More (hold a slow breath). Calm.
Story
You are on a farm with a cat and a cow.
My best
Beat your own count
Calm. Only your own number counts: today against last time.
Practice makes progress
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