猫牛式

Marjaryasana-Bitilasana

mar-jar-ee-AH-sah-nah bee-tee-LAH-sah-nah

温和的热身流动，增加脊柱灵活性并释放紧张。

如何做 猫牛式

1. 从桌面式开始，手膝跪地
2. 吸气时腹部下沉，胸腔和尾骨抬起（牛式）
3. 呼气时拱背，下巴和尾骨收起（猫式）
4. 随呼吸在两个体式间流动
5. 重复5-10个回合

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

你能说出这个体式的名字吗？来玩测验