猫と牛のポーズ
Marjaryasana-Bitilasana
mar-jar-ee-AH-sah-nah bee-tee-LAH-sah-nah
脊柱の柔軟性を高め緊張をほぐすやさしいウォームアップフローです。
やり方 猫と牛のポーズ
- 四つん這いのテーブルトップからスタートする
- 息を吸いお腹を下げて胸と尾骨を持ち上げる（牛のポーズ）
- 息を吐き背中を丸め顎と尾骨を引き込む（猫のポーズ）
- 呼吸に合わせて交互に動く
- 5〜10回繰り返す
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