Upavishta Marjaryasana
Seated Cat–Cow (Chair) · కుర్చీ పిల్లి-ఆవు
🧘Picture coming soon
Beginner Senior-friendly chair yoga · పెద్దల కుర్చీ యోగా
⏱ Hold / repeat: 6–8 rounds · 👧 not for children · 👵 senior-friendly
How to do it
- Sit tall, hands on the knees.
- Breathing in, lift the chest and look slightly up.
- Breathing out, round the back and tuck the chin.
- Move slowly.
🌬️ Breathing: Inhale arch, exhale round.
✅ Benefits
- Spinal mobility without kneeling
❌ Common mistakes
- Moving too far or fast
⚠️ Avoid it, or take care, if
- Spinal conditions: small range
🪑 Easier versions
- Smaller movement
Stop at once with chest pain, faintness, severe breathlessness or sharp pain. Emergency: 108 / 112. Educational content, not medical advice.
More Senior-friendly chair yoga
Upavishta Tadasana Upavishta Urdhva Hastasana Upavishta Bharadvajasana Upavishta Uttanasana Upavishta Virabhadrasana II Goolf Chakra
Yoga supports well-being; it does not diagnose or treat disease. If you have a health condition, are pregnant or have had surgery, ask your doctor first. Advanced poses (headstand, shoulder stand, plough, wheel, crow, lotus) need a qualified teacher.
