Seated Cat Pose anatomy

Seated Cat Pose · Upavistha Marjaryasana · Tư thế con mèo ngồi

Seated Cat Pose mainly works rectus abdominis, obliques, transversus abdominis, serratus anterior; it stretches erector spinae, multifidus, quadratus lumborum, trapezius; triceps brachii stabilize.

Opening the 3D model…

Sit cross-legged on the sit bones with the hands on the knees. On an exhale, roll the pelvis back and round the spine from the lower back up to the neck, chin toward the chest, shoulders forward and the shoulder blades spreading apart; the arms stay long, holding the knees lightly. The abdominals contract to flex the spine while the back extensors, the area between the shoulder blades and the back of the neck lengthen. It is a seated version of Cat, usually alternated with Seated Cow in time with the breath, and suits those who can't kneel on all fours or want a gentle back warm-up. With a disc problem, keep the rounding small; if sitting cross-legged is hard, sit on a folded blanket or a chair.

Muscles in this pose

Working (contracting): Rectus abdominis, Obliques, Transversus abdominis, Serratus anterior

Stretching: Erector spinae, Multifidus, Quadratus lumborum, Trapezius, Rhomboid major, Splenius capitis, Adductors

Stabilizing: Triceps brachii

Why these muscles work or stretch

• Rectus abdominis · Working (contracting): Flexes the spine and rolls the pelvis back
• Obliques · Working (contracting): Help the rectus abdominis round the trunk
• Transversus abdominis · Working (contracting): Draws the belly in on the exhale
• Serratus anterior · Working (contracting): Draws the shoulder blades forward and apart
• Erector spinae · Stretching: Lengthens as the back rounds
• Trapezius · Stretching: Stretched as the shoulder blades spread apart
• Splenius capitis · Stretching: The back of the neck lengthens as the chin drops
• Adductors · Stretching: Gently stretched in the cross-legged seat, knees open to the sides
• Triceps brachii · Stabilizing: Keeps the arms long on the knees

Practice cues

• Exhale, draw the navel in and roll the pelvis back first, then round the upper back
• Bring the shoulders forward and widen between the shoulder blades
• Let the chin drop toward the chest; keep the neck soft and don't strain

Benefits

• Improves spinal mobility as the back rounds
• Stretches the back extensors, the area between the shoulder blades and the back of the neck
• May help ease back tension from long periods of sitting

Cautions / contraindications

• Use caution with an acute disc problem: round gently, small range
• Use caution with neck pain; lower the head only a little
• Use caution with knee or hip pain; sit on a blanket or on a chair

Easier variations

• Sit on a folded blanket so the hips are higher than the knees
• Sit on a chair with both feet on the floor

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 23/10/2026

Related poses

• Cat Pose Marjaryasana
• Forward Bound Angle Pose (Butterfly Fold) Adho Mukha Baddha Konasana
• Tortoise Pose Kurmasana
• Caterpillar Pose Paschimottanasana (Yin)
• Wind-Relieving Pose Pavanamuktasana
• Rabbit Pose Sasangasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)