![\"Marjaryasana](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/side-view-pregnant-woman-home-with-weights-exercising-mat_23-2148761241-1024x683.jpg\")
<\/figure>\n\n\n\nMarjaryasana : \u00e9tapes de r\u00e9alisation<\/h2>\n\n\n\n
La posture du chat est un exercice dynamique qui inclut des mouvements compensatoires aussi bien pour la r\u00e9gion thoracique que pour le dos. Pour le r\u00e9aliser, il faut effectuer quelques mouvements simples :<\/p>\n\n\n\n
- \n
- Mettez-vous \u00e0 genoux. Assurez-vous que les paumes sont directement sous les articulations des \u00e9paules et que la charge est r\u00e9partie uniform\u00e9ment sur les mains.<\/li>\n\n\n\n
- Le majeur en avant. Les jambes sont fl\u00e9chies aux genoux – positionn\u00e9es directement sous le bassin \u00e0 la largeur des hanches.<\/li>\n\n\n\n
- Arrondissez le dos, les omoplates \u00abs’\u00e9loignent\u00bb et semblent descendre l\u00e9g\u00e8rement. Expiration.<\/li>\n\n\n\n
- \u00c0 l’inspiration, on compense. Le dos revient \u00e0 sa position initiale, maintenant la cage thoracique descend. Le sommet de la t\u00eate s’\u00e9l\u00e8ve vers le haut. Vous sentirez la cage thoracique s’\u00e9largir et respirer sera plus facile.<\/li>\n<\/ol>\n\n\n\n
Vous pouvez r\u00e9p\u00e9ter jusqu’\u00e0 10 fois. Mais ne vous pr\u00e9cipitez pas, ressentez chaque cycle respiratoire et l’\u00e9tirement agr\u00e9able du dos, puis des muscles avant.<\/p>\n\n\n\n
Nous montrons et expliquons la technique en d\u00e9tail lors des entra\u00eenements en ligne \u00abMomsLab\u00bb.<\/p>\n\n\n\n
.<\/p>\n\n\n\n
![\"Marjaryasana](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/sporty-young-woman-doing-cat-cow-pose-fit-caucasian-woman-her-20-stretching-her-back-practicing-yoga-exercise-mat_662251-1006.jpg\")
<\/figure>\n\n\n\nLa pose du chat pour les femmes enceintes – conseils pour adapter la pose<\/h2>\n\n\n\n
Si vous souhaitez bien travailler le dos, la Marjariasana peut \u00eatre l\u00e9g\u00e8rement compliqu\u00e9e. Par exemple, essayez :<\/p>\n\n\n\n
– d’\u00e9tendre les jambes droites alternativement et de les maintenir l\u00e9g\u00e8rement en arri\u00e8re en position \u00e9tendue pendant 5-6 secondes ;<\/p>\n\n\n\n
– d’ajouter des rotations du bassin ;<\/p>\n\n\n\n
– balancer le bassin vers la gauche et la droite, comme si vous essayiez de toucher les c\u00f4t\u00e9s gauche et droit;<\/p>\n\n\n\n
– tourner la t\u00eate et le cou alternativement vers la gauche et la droite, en essayant de regarder le coccyx – le bassin reste immobile;<\/p>\n\n\n\n
– \u00e9carter les mains \u00e0 la largeur du tapis, les paumes tourn\u00e9es les doigts vers l’autre – \u00abrouler\u00bb sur les mains de gauche \u00e0 droite, d\u00e9crivant un cercle avec le thorax.<\/p>\n\n\n\n
![\"Marjaryasana](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-cat-pose_23-2147711338-1024x680.jpg\")
<\/figure>\n\n\n\nLa posture du Chat – \u00e0 ne pas oublier?<\/h2>\n\n\n\n
De l’ext\u00e9rieur, entrer dans la posture semble simple, mais souvenez-vous que la technique est la cl\u00e9 du bien-\u00eatre apr\u00e8s et de l’absence de blessures pendant l’ex\u00e9cution :<\/p>\n\n\n\n
– premi\u00e8rement, les poignets ne s’affaissent pas, ils sont plac\u00e9s directement sous les \u00e9paules;<\/p>\n\n\n\n
– les femmes enceintes sont autoris\u00e9es \u00e0 \u00e9carter plus les hanches que dans la pose standard, o\u00f9 les genoux sont perpendiculaires au sol;<\/p>\n\n\n\n
– deuxi\u00e8mement, la t\u00eate ne doit pas \u00eatre fortement rejet\u00e9e en arri\u00e8re et ne doit pas osciller dans le but d’augmenter la vitesse;<\/p>\n\n\n\n
– troisi\u00e8mement, la posture n’est pas faite brusquement – imaginez que vous \u00eates la mer et faites tout en douceur.<\/p>\n\n\n\n
Important! La posture du chat est contre-indiqu\u00e9e pour les femmes enceintes ayant une blessure au cou ou une douleur aigu\u00eb au dos. Par cons\u00e9quent, consultez un m\u00e9decin avant de la r\u00e9aliser.<\/em><\/p>\n\n\n\n
![\"Marjaryasana](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-practicing-yoga-doing-asana-paired-with-cat-pose_23-2148047405-1024x576.jpg\")
<\/figure>\n\n\n\nMarjariasana – quand la pratiquer ?<\/h3>\n\n\n\n
La posture du chat est id\u00e9ale pour les exercices matinaux ainsi que pour la d\u00e9tente en soir\u00e9e. Finalement, la posture peut \u00eatre pratiqu\u00e9e \u00e0 n’importe quelle \u00e9tape, en l’adaptant \u00e0 ses besoins :<\/p>\n\n\n\n
– au lieu des bras tendus, on peut se reposer sur les coudes ;<\/p>\n\n\n\n
– \u00e9carter les jambes un peu plus que la largeur des hanches.<\/p>\n\n\n\n
L’asana aide \u00e0 soulager les tensions dans le dos et pr\u00e9pare le corps \u00e0 l’accouchement en le rendant plus r\u00e9sistant.<\/p>\n","protected":false},"excerpt":{"rendered":"
Posture du Chat – bienfaits de la pratique L’asana que tous les pratiquants de yoga rencontrent, Marjaryasana, est universel et \u00e9galement b\u00e9n\u00e9fique pour presque tous…<\/p>\n","protected":false},"author":11,"featured_media":6336,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[649,631,634],"tags":[],"class_list":["post-8744","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-grossesse-fr","category-sante-des-femmes-fr","category-yoga-fr"],"yoast_head":"\n
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