Posture Chat-Vache
Marjaryasana-Bitilasana
mar-jar-ee-AH-sah-nah bee-tee-LAH-sah-nah
Un enchainement doux d'echauffement qui augmente la souplesse de la colonne vertebrale et relâche les tensions.
Comment faire Posture Chat-Vache
- Commencez en position de Table, a quatre pattes
- Inspirez, laissez le ventre descendre, soulevez la poitrine et le coccyx (Vache)
- Expirez, arrondissez le dos, rentrez le menton et le coccyx (Chat)
- Enchainez les postures au rythme de votre respiration
- Repetez 5 a 10 cycles
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