Seated Cat Cow Pose
Marjaryasana-bitilasana
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
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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