The 12 Days of Yoga

Day 4 - A "Purr-fect" Day to Sit and Stand

Marjariasana, the cat pose, is possibly one of the most well-known of the yoga poses. It is perfect for beginners and helps to develop flexibility through the spine, the neck, and the shoulders.

There are two versions of this session. This page contains the files related to a seated and standing session. If you prefer to work from the floor, see Day 4 - A "Purr-fect" Day on the Floor.

Caution: See the Poses, Modifications, and Alternative Poses document, if you are new to yoga, pregnant or have the following conditions:
  • Back problems including sciatica and osteoporosis of the spine
  • Knee problems
  • Abdominal problems
  • Neck problems
  • Low blood pressure and vertigo

The session

Transcript (PDF 0.6MB)
Audio file (MP3 8.6MB)

Summary of Poses

  • Cat
  • Leg lock pose
  • Side bend
  • Twisting cat (or seated/standing twist)
  • Resting pose: Seated in chair

Download session

The following compressed file contains all the files related to Day 4 seated and standing session.

Day 4 - A "Purr-fect" Day to Sit and Stand files (ZIP 10.0 MB)