Seated Cat-Cow

Flow through cat and cow right from your chair to wake up a stiff spine one breath at a time.

Beginner Seated Mobility, Yoga
Seated Cat-Cow
Difficulty
Beginner
Position
Seated
Type
Mobility, Yoga
Sides
Single position
Hold time
60 s per set in our routines
Targets SpineUpper BackLower BackNeckAbdomen

How to do the Seated Cat-Cow

  1. Sit tall near the front of a sturdy chair with your feet flat on the floor and your hands resting on your knees.
  2. Inhale as you arch your back, lift your chest forward, and gently draw your shoulders back.
  3. Exhale as you round your spine, tuck your chin, and draw your belly toward your back.
  4. Keep flowing between the two shapes in rhythm with your breath.

Tips

Adjustments

All exercises

Stretching Workout App

Practice the Seated Cat-Cow with voice guided audio in the Stretching Workout app.

QR code to download the Stretching Workout app
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Routines with the Seated Cat-Cow

The Seated Cat-Cow appears in 2 free guided routines. Each one runs with a timer, photos and voice cues — no account needed.

Seated Forward Fold Seated Cross-Body Shoulder Stretch Seated Marching

Chair Stretch Break

A full-body stretch you can do without leaving your chair, from your spine and shoulders down to your hips.

6 min Beginner
Gentle Chair Backbend Seated Breathing Chair Eagle

Chair Yoga Flow

Classic yoga shapes adapted to a chair: bend, twist and open your body while staying comfortably seated.

5 min 30 sec Beginner

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Beginner Savasana (Corpse Pose)

Savasana (Corpse Pose)

Beginner
Your daily stretch routine, guided step by step. Get