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​Poza mačka-krava

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2 min
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​Poza mačka-krava (Marjaryasana-Bitilasana) kombinacija je dviju joga poza koje poboljšavaju fleksibilnost kralježnice, jačaju mišiće corea i pomažu u ublažavanju napetosti u leđima.​

Redovitim izvođenjem ove vježbe poboljšavate pokretljivost kralježnice, jačate mišiće corea i smanjujete napetost u leđima, što doprinosi boljoj posturi i općem osjećaju dobrobiti.​

Ovu vježbu možete izvoditi svakodnevno, posebno kao dio jutarnje ili večernje rutine istezanja.​ Izvedite 5-10 ponavljanja, ovisno o vašoj udobnosti i vremenu.

Koraci

1
Započnite u položaju na sve četiri (položaj stola), s rukama postavljenim ispod ramena i koljenima ispod kukova.
2
Udahnite i spustite trbuh prema dolje, podižući glavu i repnu kost prema gore.​ Pogledajte prema naprijed ili blago prema gore, otvarajući prsa.
3
Izdahnite i zaoblite leđa prema gore, uvlačeći trbuh prema kralježnici.​ Spustite glavu prema dolje, gledajući prema pupku, dok repnu kost usmjeravate prema dolje.
4
Nastavite izmjenjivati ove dvije poze, usklađujući pokrete s disanjem, 5-10 puta ili prema potrebi.

Aktivni mišići

#joga
#poza mačka krava

Komentari

4

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