Seated Cat-Cow (Marjaryasana-Bitilasana)
Pose Overview
| Common Name | Seated Cat-Cow |
| Traditional Sanskrit Name | Marjaryasana-Bitilasana |
| Sanskrit Name Pronunciation | mar-juh-ree-AHS-uh-nuh and bee-tee-LAHS-uh-nuh |
| Pose Difficulty | Beginner |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Upward, towards the sky |
Seated Cat-Cow is a yoga pose that is said to be beneficial for stretching out the back, neck, and spine. The pose is a combination of the Cat and Cow pose, it is done by transitioning back and forth between the two poses while seated. It is said to be helpful for increasing flexibility and strength in the back, neck, and spine, and for promoting a sense of balance and focus. It is also said to be beneficial for relieving stress and anxiety, and for promoting a sense of inner peace. This pose is a great way to warm up the spine before moving on to other asanas.
Benefits of Seated Cat-Cow
Improves flexibility in the spine Strengthens the core muscles Relieves tension in the neck and shoulders Helps to improve posture
How to Enter Seated Cat-Cow
Sit on the floor with your legs crossed and your hands resting on your knees. Take a deep breath in and as you exhale, round your spine forward and tuck your chin to your chest. As you inhale, lift your head and tailbone towards the ceiling and arch your back.
How to Exit Seated Cat-Cow
Exhale and release the pose by returning to the starting position with a neutral spine.
Common Seated Cat-Cow Modifications & Variations
You can use a yoga block or cushion under the sit bones for added support. If you have difficulty sitting cross-legged, you can sit on a folded blanket to help elevate the hips and make it more comfortable.
Common Mistakes with Seated Cat-Cow
Rounding the shoulders too much and not keeping the shoulders relaxed Not breathing properly, holding the breath Not moving the spine through its full range of motion
Safety Guidance
If you have any lower back or spinal issues, please consult with your doctor before performing this pose. If you have any knee pain, you can sit on a folded blanket to help protect the knees
