Postura del Gato-Vaca
Marjaryasana-Bitilasana
mar-jar-ee-AH-sah-nah bee-tee-LAH-sah-nah
Un suave flujo de calentamiento que aumenta la flexibilidad de la columna y libera la tension.
Como hacer Postura del Gato-Vaca
- Comienza en posicion de mesa sobre manos y rodillas
- Inhala, deja caer el abdomen, eleva el pecho y el coxis (Vaca)
- Exhala, redondea la columna, mete la barbilla y el coxis (Gato)
- Fluye entre las posturas con tu respiracion
- Repite de 5 a 10 rondas
Benefits
- Increases spinal flexibility and mobility
- Warms up the spine and core for deeper poses
- Massages the abdominal organs and improves digestion
- Relieves tension in the neck, shoulders, and back
- Coordinates breath with movement, building pranayama awareness
Muscles Engaged
Modifications
- Place a folded blanket under the knees for cushioning
- Use fists instead of flat palms to reduce wrist pressure
- Perform a seated version in a chair by placing hands on knees for office-friendly spinal mobilization
Cautions
- Avoid extreme arching in Cow if you have a herniated disc; keep the movement gentle
- Use caution with neck injuries; keep the neck neutral instead of looking up or tucking deeply
- Those with wrist pain should use fists or forearms instead