Seated Cat Cow Pose


What is Seated Cat Cow Pose?

Seated cat cow pose, or marjaryasana-bitilasana in Sanskrit, is a seated variation of cat cow pose often used in chair yoga and for senior citizens. Sitting on a chair instead of on hands and knees on the floor, the practitioner gently flexes the spine forward and back.


  • Sit in a sturdy chair, feet flat on the ground. Sit toward the middle of the chair.
  • Place the hands on the thighs.
  • Inhale and arch the back, opening the chest and lifting the chin slightly.
  • Exhale and round the back, drawing the chin toward the chest.
  • Repeat slowly.

Benefits of Seated Cat Cow Pose

  • Calms the mind
  • Relieves stress
  • Opens the chest
  • Stretches the abdomen
  • Stretches the back, spine and upper neck

Seated Cat Cow Pose Details
Sanskrit Name: Marjaryasana-bitilasana
Pronunciation: mar-jar-YAH-sah-nah bit-ee-LAH-sah-nah
Pose Level: Beginner
Drishti: Padayoragre (Tip of the toes), Urdhva (Toward the sky)
Pose Type: Backbends, Chest Openers, Forward Bends, Seated Poses

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