Postura do Gato-Vaca
Marjaryasana-Bitilasana
mar-jar-ee-AH-sah-nah bee-tee-LAH-sah-nah
Um suave fluxo de aquecimento que aumenta a flexibilidade da coluna e libera a tensao.
Como fazer Postura do Gato-Vaca
- Comece na posicao de mesa sobre maos e joelhos
- Inspire, deixe o abdomen cair, eleve o peito e o coccix (Vaca)
- Expire, arredonde a coluna, encolha o queixo e o coccix (Gato)
- Flua entre as posturas com sua respiracao
- Repita de 5 a 10 rodadas
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