Seated Cat Cow Pose - Marjaryasana-Bitilasana
Contents
Seated Cat Cow Pose, or Marjaryasana-Bitilasana (mar-jar-YAH-sah-nah bit-ee-LAH-sah-nah) 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.
The Seated Cat – Cow pose is for anyone having trouble getting to the floor to do Cat Cow Pose or if you’re seated for many hours this pose will help get fluid flowing to the joints from the neck to the hips.
It is pose stretches the spine and neck, massages internal organs, opens the chest to allow more breath to come in, The movement with the breath in Cat Cow relieves stress and tension as well as calms the mind.
Pose Detail
- Body Position: Backbend Yoga Poses, Forward Bend Yoga Poses, Seated Yoga Poses
- Difficulty: Beginners
- By Type: Chest Opening Yoga Poses, Flexibility Yoga Poses, Yoga Poses For Seniors
- By Benefit: Yoga Poses For Digestion, Yoga Poses For Stress Relief
Step-by-Step Instructions
Benefits and Contraindications
Improves Posture
Calms the mind
Relieves stress
Massages the internal organs thus improving digestion
Reduces back, neck and shoulder tension
Recent or chronic injury to your neck or spine
High blood pressure
Spinal disc issues
Photo poses in different angles
Modifications, Props and Tips
- If you have difficulty sitting on the floor, use a folded blanket or bolster to support your hips. This will help to maintain a neutral spine and avoid any discomfort or strain.
- To ensure proper alignment and avoid any unnecessary strain, practice this pose in front of a mirror.
- If you have difficulty moving through the full range of motion, you can modify the movement by reducing the intensity of the flexion and extension. Move only as far as is comfortable and gradually increase the range of motion as you become more comfortable with the pose.
- Coordinate your movement with your breath, inhaling as you move into cow pose and exhaling as you move into cat pose. This will help to deepen your stretch and create a sense of relaxation.
- Be mindful of your lower back and avoid over-arching it during the cow pose. Instead, focus on lengthening the spine and moving from the upper back.
- Keep your neck neutral during the pose to avoid any strain or discomfort. This means looking straight ahead and avoiding any excessive movement of the head or neck.
Frequently Asked Questions
Yes, Seated Cat Cow Pose is a gentle and accessible pose that can be practiced by beginners. It is a great way to warm up the spine and prepare the body for more challenging poses.
Yes, Seated Cat Cow Pose is generally safe to practice during pregnancy. However, it is important to consult with your doctor or a qualified prenatal yoga teacher before practicing any yoga poses during pregnancy.
If you experience pain or discomfort during Seated Cat Cow Pose, come out of the pose and consult with a qualified yoga teacher or medical professional. It is important to listen to your body and avoid any movements that cause pain or discomfort.
Seated Cat Cow Pose can be practiced daily, or as often as you like, to help improve spinal flexibility, release tension and stress, and promote relaxation and well-being.
Variations
- Cat Cow Pose
- Standing Cow Cat Pose
- Cat Cow Pose On a Chair
- Cat Cow Pose Spinal Flossing Flow
- Cat Cow Pose Knees Lifted
