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Centering & Mobility

Seated Cat Pose

Modified Marjaryasana

Spinal FlexionUpper Back ReleaseBreath Coordination

Benefits

  • Releases upper back tension
  • Mobilizes spine
  • Stretches between shoulder blades
  • Coordinates breath with movement
  • Calms nervous system

How to do Seated Cat Pose

  1. Sit in Seated Mountain Pose
  2. Place hands on thighs or knees
  3. Feet flat on floor
  4. EXHALE: Begin Cat Pose
  5. - Gently round spine
  6. - Tuck chin toward chest
  7. - Tuck tailbone under
  8. - Draw navel toward spine
  9. - IF OSTEOPOROSIS: significantly reduce rounding depth
  10. - Hold for one breath
  11. INHALE: Return to neutral

Breathing

  • Exhale completely as you round
  • Feel navel drawing to spine
  • Let breath guide movement
  • Move slowly with breath rhythm

Repetitions: 5-10 repetitions.

Safety notes

CRITICAL SAFETY: If osteoporosis is a concern, minimize the degree of rounding to protect vertebrae from compression

  • Active osteoporosis: significantly reduce rounding
  • Recent spinal surgery: consult physician first
  • Acute back pain: practice gently or skip

Modifications

Make it easier

  • Reduce range of motion significantly
  • Focus on minimal rounding
  • Keep movements very subtle
  • Place hands on lower back for support

Make it more challenging

  • Increase number of repetitions to 15
  • Hold position for 2-3 breaths

Common mistakes to avoid

  • Excessive rounding (osteoporosis risk)
  • Moving too quickly without breath
  • Forcing range beyond comfort
  • Holding breath during movement
Practise with guided video → All exercises