Seated Cat-Cow

Last updated: December 21, 2023

What Does Seated Cat-Cow Mean?

Seated cat-cow pose is a modified version of cat-cow pose that allows yogis, who cannot get to the floor or hold hands and knees pose, to still stretch the hips, back and core muscles. To perform seated cat cow, the yogi sits on the middle or the front of a stable chair in an erect posture. The yogi places the arms on the thighs, with the elbows bent. On an inhale, the chin comes towards the chest and the spine rounds; on the exhale, the the chin lifts, the spine straightens, the arms straighten and the back bends. The posture can be repeated in rhythm with the breath.

In Sanskrit, seated cat-cow is known as marjaryasanabitilasana.


Yogapedia Explains Seated Cat-Cow

Seated cat-cow pose is a variation of cat-cow pose, which can be performed by yogis of any ability. The seated variation makes the benefits of this pose available when being on the floor is not an option, whether due to physical restriction or space.

Seated cat-cow is often used in Office yoga and yoga for senior citizens. Seated cat-cow opens the chest and expands the lungs, making it possible to breathe easier while also stretching the front, sides and back of the upper body. When the yogi performs the cat, or marjary, part of the asana, the spine is rounded like an angry cat. In the cow, or bitil, part of the posture, the spine bends backward, opening the chest and stretching the abdomen. The gentle movement and stretching, coordinated with the breath, relieves stress and tension by calming the senses.

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