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.

Instructions

• 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