{"catalogue_version":"2026-09-25","exercise":{"access":"public","id":"cat_cow","title":"Cat-cow","duration_seconds":90,"modality":["mobility","yoga"],"intensity":1,"energy_min":"low","energy_max":"high","goals":["spine_mobility","desk_reset","relaxation"],"body_regions":["spine","back"],"position_start":"floor","position_end":"floor","props":["mat"],"transition_seconds":15,"morning_score":0.8,"evening_score":0.7,"low_energy_score":0.8,"short_instruction":"On hands and knees, alternate a gentle arch and round of the back.","spoken_instruction":"Come onto your hands and knees, wrists under shoulders and knees under hips. As you breathe in, let your belly soften and your chest lift. As you breathe out, round your back toward the ceiling and let your head relax down. Move slowly between the two, following your breath.","safety_notes":["Pad the knees with a mat or blanket.","Keep the range comfortable."],"media":{"type":"photo","still":"https://health.modelmatic.eu/demo/still/cat_cow.png","video":null,"tts":"browser"},"url":"https://health.modelmatic.eu/exercise/cat_cow"}}