Seated Cat Cow Pose - Marjaryasana-Bitilasana

Seated Cat Cow Pose


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.

Step-by-Step Instructions

Step 1
Begin by sitting on the floor, crossing your legs. Rest your hands on your knees or thighs.
Step 2
Sit up straight and lengthen your spine, gently drawing your shoulder blades down and back.
Step 3
Inhale deeply and lift your chest forward and upward, creating an arch in your back. Direct your gaze upward, towards the ceiling. This is known as Cow Pose.
Step 4
Exhale slowly and round your spine, allowing your chin to drop towards your chest. Draw your belly button in towards your spine. This is Cat Pose.
Step 5
Continue transitioning between the Cow and Cat poses, synchronizing your breath with the movement.
Step 6
Inhale as you transition into Cow Pose, and exhale as you move into Cat Pose.
Step 7
Repeat this flowing movement several times, maintaining a smooth and fluid transition between the two poses.
Step 8
After several repetitions, return to a neutral spine, sitting up tall. Take a few deep breaths, allowing yourself to settle and center.
Step 9
When you are ready, release the pose and return to a comfortable seated position, bringing your practice to a close.

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

Can Seated Cat Cow Pose be done by beginners?

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.

Can Seated Cat Cow Pose be done during pregnancy?

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.

What should I do if I experience pain or discomfort during Seated Cat Cow Pose?

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.

How often should I practice Seated Cat Cow Pose?

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.


Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.