Posizione Gatto-Mucca
Marjaryasana-Bitilasana
mar-jar-ee-AH-sah-nah bee-tee-LAH-sah-nah
Un dolce flusso di riscaldamento che aumenta la flessibilita della colonna vertebrale e scioglie le tensioni.
Come fare Posizione Gatto-Mucca
- Inizia in posizione del Tavolo a quattro zampe
- Inspira, lascia cadere il ventre, solleva il petto e il coccige (Mucca)
- Espira, arrotonda la schiena, ritrai il mento e il coccige (Gatto)
- Fluisci tra le posizioni seguendo il respiro
- Ripeti 5-10 cicli
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