Kat-Koe
Marjaryasana-Bitilasana
mar-jar-ee-AH-sah-nah bee-tee-LAH-sah-nah
Een zachte opwarm-flow die de flexibiliteit van de wervelkolom vergroot en spanning loslaat.
Hoe doe je Kat-Koe
- Begin in tafelhouding op handen en knieën
- Inademen: laat je buik zakken, til borst en stuitje op (Koe)
- Uitademen: rond je rug, trek kin en stuitje in (Kat)
- Vloei met je ademhaling tussen de houdingen
- Herhaal 5-10 rondes
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