Seated Cat Cow Pose
Gentle spinal stretch. Improves posture & flexibility while seated. Perfect for desk breaks or gentle warm-up.
The Seated Cat Cow Pose mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Seated Cat Cow Pose Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Seated Cat Cow Pose Variations and Alternatives
How to do the Seated Cat Cow Pose
Start by sitting on your shins with your knees hip-width apart, heels under buttocks, and your palms resting on your thighs.
Begin in a neutral spine position, hands placed lightly on the back of your head to support its weight if needed.
Inhale deeply and transition into the 'Cow' position: Arch your back by tilting your pelvis back, pushing your chest forward and upwards, dropping your belly down, and tilting your head back gently to extend the neck. Hold for a few seconds to stretch fully.
Exhale and move into the 'Cat' position: Round your back, tucking your pelvis under, drawing your belly towards your spine, and bringing your chin towards your chest. Hold this position for a few seconds as well to feel the stretch along your spine.
Continue to alternate slowly between the 'Cow' and 'Cat' positions with each breath for a series of cycles (typically 5-10 or as desired).
Maintain a smooth and controlled breathing pattern throughout the exercise, moving with each inhalation and exhalitation.
Finish by returning to a neutral spine position and relax.
Note: This exercise is often used as a warm-up or cool-down exercise in yoga and can be modified to be performed on hands and knees for the traditional Cat Cow Pose.
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Seated Cat Cow Pose FAQs
What muscles does the Seated Cat Cow Pose work?
The Seated Cat Cow Pose mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Seated Cat Cow Pose?
None. The Seated Cat Cow Pose is a bodyweight exercise, so you can do it anywhere.
What are some Seated Cat Cow Pose variations and alternatives?
Similar exercises include the Boat Pose, Cat Cow Circle, Cat Cow Lookback and Cat Cow to Wide Calf Downward Dog Stretch.
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