Seated Cat-Cow is a slow, flowing movement done from a chair. It pairs breath with gentle motion of the spine and is a pleasant way to begin or end the day.
How to Practice Seated Cat-Cow
- Sit near the front of a sturdy chair with your feet flat on the floor, hip-width apart.
- Rest your hands on your knees. Sit tall and relax your shoulders.
- Cow: As you breathe in, gently lift your chest and look slightly forward. Keep the movement small and comfortable.
- Cat: As you breathe out, gently round your back and let your chin drop toward your chest.
- Move between Cow and Cat slowly, matching each movement to one breath.
- Repeat five to eight times, then return to a tall, comfortable seat.
Common Mistakes to Avoid
- Moving too far or too fast. Keep the motion small and smooth.
- Holding your breath. Let the breath guide the movement.
- Straining your neck. Keep the neck long and relaxed.
Easy Modifications
- Rest your forearms on a table in front of you for extra support.
- Practice with your back lightly touching the chair back.
- Make the movement even smaller if any part of it feels uncomfortable.
Safety first: Practice beside a sturdy chair or a wall. Move slowly, breathe comfortably, and stop if you feel pain, dizziness, or shortness of breath. This guide is educational only and is not medical advice. Please consult your doctor before starting any new exercise program.
