고양이-소 자세
Marjaryasana-Bitilasana
mar-jar-ee-AH-sah-nah bee-tee-LAH-sah-nah
척추 유연성을 높이고 긴장을 풀어주는 부드러운 준비운동 흐름입니다.
하는 방법 고양이-소 자세
- 네발 기기 테이블탑 자세에서 시작한다
- 숨을 마시며 배를 내리고 가슴과 꼬리뼈를 들어올린다(소 자세)
- 숨을 내쉬며 등을 둥글게 말고 턱과 꼬리뼈를 안으로 당긴다(고양이 자세)
- 호흡에 맞춰 번갈아 움직인다
- 5~10회 반복한다
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