Seated Cat Cow PoseBenefits
- Stretches Muscles: This pose stretches the hips, back, and abdomen muscles.
- Stimulates Abdominal Organs: The movement of the abdominal area with breathing helps stimulate abdominal organs including the gastrointestinal tract.
- Expands Chest and Lungs: Seated Cat Cow Pose aids breathing by stretching the chest and the lungs, making breathing smoother.
- Relieves Lower Back Pain and Sciatica: Relieves lower back pain and sciatica.
- Helps Alleviate Depression and Anxiety: Decreases depression and anxiety.
- Eases Menstrual symptoms: This posture if done during the menstrual period or just before the onset of the menstrual cycle, brings ease to the lower abdominal area massaging the reproductive organs which further eases the symptoms of pain and cramps.
- Aligns the Spine: The movement of the entire upper body is a great way to correct the alignment of the spine and bring postural awareness and balance throughout the body.
Comparison with Cat Cow Pose
- Wrists are Relaxed: As this pose is a variation of Cat Cow Pose (Marjaryasana Bitilasana) in the seated form, there is no pressure on the arms and the wrists and hence can be done for long periods. The seated position also makes it easy to hold the posture for long breaths.
- Knees are at Ease: This pose is less stressful at the knees as the weight of the body is not placed on the knees, unlike the original Cat Cow Pose.
Learn more:Seated Cat Cow Pose Benefits
Seated Cat Cow PoseContraindications
Seated Cat Cow Pose is a beginner level yoga pose that is performed insitting position.Seated Cat Cow Pose additionally involvesstretch and .Need Seated Cat Cow Pose contraindications? Please sign-up to request contraindications of Seated Cat Cow Pose and we will notify you as soon as your request has been completed.
Seated Cat Cow Pose Variations
Below are some common variations of the yoga pose Seated Cat Cow Posewith base pose as Seated Cat Cow Pose(Upavistha Marjaryasana Bitilasana).
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Seated Cat Cow Pose
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Chair Cat Cow Pose
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Cat Cow Pose Thunderbolt Legs
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Seated Cat Pose
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Seated Cow Pose
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Seated Cat Cow PoseSteps
- Sit on the floor, cross your legs in Sukhasana, stretch the spine, raising the body upwards, and take a few breaths here.
- Rest your hands over your knees. Sink back into a Seated Cow Pose, allowing your shoulder blades to pull apart and round. Drop your head. Focus on pulling in the tummy deep in and upwards. Lock the chin close to the chest and using the strength from the hands on the knees pull yourself deep inwards with shoulders and chest sunk in.
- Reverse the movement by leading with your head. Look up to the ceiling, arching the back and puffing out the chest. Hold it here, then reverse into Seated Cow Pose again. Stretch the spine out completely inwards and as the chest is forced forward, ensure the neck is taken deep upwards feeling any stiffness around the neck.
- This exercise is easier on the core when you are sitting because you are not using it to hold up your suspended body weight like in Cat Cow Pose (Bitilasana Marjaryasana).
- Whenever you are ready, round the entire back, pulling the navel into the spine to take the pose a bit deeper. This should be done very slowly and carefully as pushing the navel inwards suddenly can cause cramps in the stomach or may bring discomfort.
- Staying here for more than 6 rounds will help you enjoy the benefits of this pose. Try to breathe in a rhythm.
- Slowly release the body and the legs, stretching them out in front of you, and relax completely.
Seated Cat Cow Pose Yoga Sequence Preparatory Poses
Seated Torso Circles
Easy Pose
Seated Shoulder Rolls
Easy Pose Variation Side Bend
Easy Pose Neck Side Stretch
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Seated Cat Cow Pose Yoga Sequence Relaxing Follow-up Poses
Seated Torso Circles
Easy Pose Variation Side Bend
Table Top Pose
Revolved Easy Pose
Cat Cow Pose
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Seated Cat Cow Pose Yoga Sequence Relaxing Follow-up Poses
Seated Cat Cow Pose warms up the abdominal area including the lower back and spine. Seated Cat Cow Pose can be followed up with the following yoga poses:
- Malasana (Garland Pose): Bring your feet together and stand in Tadasana. Raising your spine and pulling in the tummy, expand the spine and shoulders upwards taking a few breaths in this pose. Bring the palms in Namaste near your chest and expand the chest out and strong.Take a deep inhalation and as you exhale bend your knees and sit on your feet and soles. Maintain a gap between the knees but maintain the feet together.Once you are in this position with knees bent, the body will be leaning forward and hence lower back will be stretched backwards to initially give you balance. This is normal, but if one is not able to sit on the feet and soles, one could balance the body on toes for the first few times during the practice. Continue reading further instructions on Malasana.
Boat Pose
Seated Straddle Pose
Bowing Yoga Mudra Seated
Balancing Table Pose
Anulom Vilom Pranayama
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Seated Cat Cow PoseBreath Awareness
This pose gets its benefits only if the breathing is kept in mind while practicing this pose. Co-ordination of the movement of the body, mainly the spine, along with the inhalation and exhalation alone will give the maximum benefit while practicing this pose.
- Inhale: Sit straight and relax the back and spine.
- Exhale: Bring the spine upwards and stretch.
- Inhale: Placing your hands on the knees, inhale and raise the head up and bring the chest out feeling the stretch at the neck and the chest.
- Exhale: As you exhale, sink the chest-in pulling in the tummy and move the lower spine backwards rounding the shoulder blades and tightening the core.
- Inhale: Inhale and raise the head up throwing the chest out and stretch the neck.
- Exhale: Bring the neck close to the chest and sink the chest, tummy and the navel inwards looking down.
- Repeat: Repeat this inhalation and exhalation watching the movement of the spine and the chest in a flow. This smooth flow of the breath and the upper body bring maximum prana to the entire spine and thus keeping the spinal nerves fit and healthy.
Learn more: Seated Cat Cow Pose Breath Awareness
How to do Seated Cat Cow Pose
The below cues and yoga sequences added by yoga teachers show multiple ways to do Seated Cat Cow Pose depending on the focus of your yogasequence and the ability of your students.
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A. Moving from the simple stretches is now towards the core and the base of the spine. B. When the core is strong the back is also strong. Here seated in Cat Cow Pose, bring this practice as a mandatory one in all warm up yoga as the simple movement of the back and the belly opens the path to smo...
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- added on by a yoga-teacher
A. Moving from the simple seated Easy Pose, with raised arms variation, come to relax for a few breaths. B. Start with the practice of Cat Cow Pose, where with inhalation, the chest is thrown upwards taking support with the arms close at the knees, in the Cow Pose. And with exhalation the chest a...
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- added on by a yoga-teacher
A. Release and come to sit with spine lengthened. Take a few rounds of breath here. B. From here, do the spinal movements. Placing the hands on the knees, inhale and pull yourself upwards. C. Exhale - and curl yourself locking your chin. D. Repeat this process moving between stretching the spine ...
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- added on by a yoga-student
A. Release from Seated Windshield Wiper Pose and come to sit in Easy Pose. B. From Easy Pose: Inhale - place the hands on the knees and raise the chest up and out while looking up. Exhale - take the belly in (only if comfortable) and bring the shoulders down while locking the neck to chin. Inhale...
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- added on by a yoga-teacher
A. Start the sequence seated at the center of the yoga mat, in Sukhasana (Easy Pose). B. Begin with closing the eyes and relax the breathing for about 2 minutes. C. Then, come to practice Upavistha Bitilasana Marjaryasana (Seated Car Cow Pose). This yoga pose will help with the opening of the ent...
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- added on by a yoga-teacher
A. From Easy Pose: Inhale - place the hands on the knees and raise the chest up and out while looking up. Exhale - take the belly in (only if comfortable) and bring the shoulders down while locking the neck to chin. Inhale/Exhale - repeat this movement of Seated Cat Cow Pose in a flow. Inhale/Exh...
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- added on by a yoga-teacher
A. Moving with the dynamic flow, begin with Seated Cat and cow position. B. Inhale to bring the chest out slowly taking the neck upwards, exhale to move back taking stretching the shoulders anc dropping the chin. C. In a smooth and dynamic way follow this movement bringing your awareness towards ...
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- added on by a yoga-teacher-in-training
A. Inhale pull the chest through, gaze goes up towards the sky. Exhale, round the spine and gaze down towards the legs. B. Focusing on the space in the upper body, allows the breath to create space and movement in the upper body. C. It helps warm up the lungs and upper body.
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- added on by a yoga-teacher
Inhale as you press your chest forward - opening your heart chakra roll shoulders back Gaze to sky Exhale rounding back bringing the chin down 5 more round with your natural breath
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- added on by a yoga-teacher-in-training
Inhale - place the hands on the knees and raise the chest up and out while looking up. Exhale - take the belly in (only if comfortable) and bring the shoulders down while locking the neck to chin. Inhale/Exhale - repeat this movement of Seated Cat-Cow Pose in a flow.
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- added on by a yoga-teacher-in-training
A. Begin the practice seated in Easy Pose (Sukhasana). Placing the hands on the edges of the knee, inhale and raise the head up. B. While doing this curve the lower back, the middle back and the neck inwards going into Seated Cow Pose (Upavistha Bitilasana). C. Exhale & round the back, tuck the c...
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- added on by a yoga-teacher
place your hands on your knees and make cat cow movements with your spine. After several rounds Inhale - chest to sky, exhale - round your back
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Inhale to lift the sternum up and exhale to sink back. Repeat 3-5 times to warm the spine.
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Inhaling coming forward to Cow. - lift your chest and chin and feel the arch in your back, gentle gaze up. Exhaling to draw back to Cat - tuck the chin- round your back and shoulders pulling your navel towards your spine. Gently gaze toward belly button and pull belly button to spine Repeat 10 times
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Discover more cues, teaching ideas, and how to do steps at How to Do Seated Cat Cow Pose
Seated Cat Cow PoseYoga Sequences
List of yoga sequences with Seated Cat Cow Pose:
- Yoga Sequence For Seniors General Fitness
- Warm Up Yoga Sequence Full Body
- Yoga Therapy For Depression
- Yoga For Women Yoga Sequence For Menstruation
- Yoga For Special Needs Down Syndrome
- Kundalini Yoga Beginner Energizing Sequence
- Neck Yoga Sequence To Relieve Stiffness
Seated Cat Cow PoseTitles in English and Sanskrit
Many yoga poses have multiple titles because of differences in their Sanskrit to English title translationor a specific title becoming popular because of it's common usage amongst yoga teachers and yoga practitioners. Below are common titles of Seated Cat Cow Pose:
- Seated Cat Cow Pose
- Upavistha Bitilasana Marjaryasana
Seated Cat Cow Pose Sanskrit
Seated Cat Cow Pose sanskrit title is Upavistha Bitilasana Marjaryasana. Please click on the link below to listen to Sanskrit pronunciation of Seated Cat Cow Pose:
Play Sanskrit audio pronunciation for Upavistha Bitilasana Marjaryasana
More about Seated Cat Cow Pose
- Benefits
- Steps
- Level Up Follow-up Poses
- Breath Awareness
- How To Do
- Titles in English and Sanskrit
