HomeMovement & FitnessSeated Cat-Cow Pose for Travel

Seated Cat-Cow Pose for Travel

The Seated Cat-Cow Pose is a simple yet highly effective yoga flow that can work wonders, especially when you’re on the go. This pose involves transitioning between two postures: the “cat” pose, where you arch your back, and the “cow” pose, where you create a sunken curve. It’s a quick and accessible way to release tension and improve flexibility, making it a valuable addition to your travel routine.

Here’s a step-by-step guide on how to perform the Seated Cat-Cow Pose:

  1. Begin by sitting comfortably in your seat, whether it’s on a plane, train, or bus.
  2. Place your hands along the sides of your seat for support.
  3. Inhale deeply and lift your chest while gently sticking your bum out. This is the “cow” position, where you create an arched back.
  4. Exhale slowly as you round your spine, resembling the shape of a “cat.” Lower your head toward your chest.
  5. Inhale again, returning to the “cow” position, lifting your chest and arching your back.
  6. Exhale, rounding your spine once more, as you did in the “cat” pose.
  7. Repeat this gentle flow several times, synchronizing your breath with the movements.
  8. With each inhalation, lift your chest and open up your posture. With each exhalation, round your back and let your head hang forward.

The Seated Cat-Cow Pose offers various benefits, particularly during travel:

  • Stretching: It helps to release tension and tightness in your back, shoulders, and neck, areas that can become stiff during long journeys.
  • Flexibility: The flowing movement of this pose enhances flexibility in your spine, which can become limited when sitting for extended periods.
  • Relaxation: The deep breathing and rhythmic motion induce a sense of calm and relaxation, reducing travel-related stress and anxiety.
  • Improved Circulation: By incorporating gentle movement into your seated position, you promote blood circulation, which can help prevent stiffness and discomfort.
  • Cardiorespiratory Benefits: Research has suggested that this pose can have favorable effects on cardiorespiratory endurance, muscular strength and endurance, and flexibility.

Incorporating the Seated Cat-Cow Pose into your travel routine can make a significant difference in how your body feels during and after your journey. It’s a practical way to maintain your well-being while on the move, and it only takes a few minutes to perform. So, whether you’re on a long flight, a train ride, or even in the passenger seat of a car, give this yoga flow a try to stay refreshed and relaxed during your travels. Safe and comfortable travels await!


Lau, Caren, Ruby Yu, and Jean Woo. “Effects of a 12-week hatha yoga intervention on cardiorespiratory endurance, muscular strength and endurance, and flexibility in Hong Kong Chinese adults: a controlled clinical trial.” Evidence-Based Complementary and Alternative Medicine 2015 (2015).