Seated Cat-Cow
Marjaryasana–Bitilasana on a chair · Cat-cow sitting on a chair: arch and round your spine with your breath, without getting down on the floor.
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Muscles worked
Also works
Stretches
- Equipment
- Chair
- Level
- Beginner
- Breath
- Move with your breath
How to do Seated Cat-Cow
- 1Sit near the front of a steady chair with your feet flat and your hands on your knees.
- 2Breathing in, lift your chest, draw your shoulders back and look slightly up (cow).
- 3Breathing out, round your back, tuck your chin and press your hands into your knees (cat).
- 4Flow between the two with your breath for 5–8 rounds.
When to pick it: Pick it at your desk when your back feels stiff after sitting, or as the first move of any chair routine.
Form cues
- Move from the middle of your back
- Let the breath set the pace
- Feet stay planted
Common mistakes
- Moving only the neck
- Slouching back into the chair
- Rushing the rounds
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 5–6 rounds | Child’s pose as needed |
| Building | 2 | 8–10 rounds | Flow straight on |
| Advanced | 2–3 | 10+ rounds | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
Similar poses
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