Chair-Seated Cat

Mārjāryāsana (chair)

Read what the gnome says

Chair-Seated Cat! Sit tall on a chair, hands on the knees. Exhale, round the spine, tuck the chin, and draw the belly in. Move with the breath, slowly. Breathe, then lift back up. Little seated cat gnome.

Works on Abdominals · Upper back · Spinal flexors

How to do it

1. Sit on a chair with the feet flat and the hands on the thighs.
2. On an exhale, round the spine and let the head drop.
3. Press the hands into the thighs, draw the belly in and breathe; return to neutral on an inhale.

Common mistakes

• Don’t collapse into the shoulders.
• Don’t force the chin to the chest.
• Don’t hold the breath.

Benefits

• Stretches the hips, back and legs gently.
• Improves sitting posture.
• Calm and easy to hold.

Take care: Sit on a folded blanket if the lower back rounds. Bend the knees if the hamstrings are tight.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Seated

• Chair Pose Seated on a ChairBeginner
• Chair-Seated CowBeginner
• Easy Seated Side BendBeginner
• Seated Eagle Pose on ChairBeginner
• Seated Wide-Angle UprightBeginner
• Staff PoseBeginner