{"id":7230,"date":"2026-10-01T07:26:21","date_gmt":"2026-10-01T05:26:21","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=7230"},"modified":"2026-10-01T07:26:21","modified_gmt":"2026-10-01T05:26:21","slug":"kedi-inek","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/kedi-inek\/","title":{"rendered":"Kedi-inek"},"content":{"rendered":"<p>Kedi ve inek, genellikle birlikte \u00e7al\u0131\u015f\u0131lan iki yoga duru\u015fudur. Ellerin ve dizlerin \u00fczerinde, s\u0131rt\u0131n\u0131 yukar\u0131 yuvarlama ile hafif\u00e7e \u00e7ukurla\u015ft\u0131rma aras\u0131nda ge\u00e7i\u015f yapars\u0131n. Ellerin ve dizlerin yerde kal\u0131rken pelvisin ve ba\u015f\u0131n hareketi izler.<\/p>\n<p><a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=7549\">Bird dog egzersizi<\/a> ayn\u0131 ba\u015flang\u0131\u00e7 konumunu kullan\u0131r; ancak bir kolunla ve kar\u015f\u0131 baca\u011f\u0131nla uzan\u0131rken g\u00f6vdeni sabit tutars\u0131n. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=7782\">A\u015fa\u011f\u0131 bakan k\u00f6pek<\/a> duru\u015funda kal\u00e7an\u0131 kald\u0131rarak v\u00fccudunla ters V \u015fekli olu\u015fturursun. Kedi-inek hareketinde dizlerini yerde tut ve nefesinle birlikte yava\u015f\u00e7a hareket et.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Kedi ve inek, s\u0131rt\u0131n\u0131n konumunu yava\u015f\u00e7a de\u011fi\u015ftirdi\u011fin hareketlerdir; en b\u00fcy\u00fck kavisi yapman gerekmez. K\u00fc\u00e7\u00fck bir hareketle ba\u015flay\u0131p nefesinle d\u00fczenli bir ritim kurabilirsin.<\/p>\n<p>Rahat bir y\u00fczeyde ellerini omuzlar\u0131n\u0131n, dizlerini kal\u00e7alar\u0131n\u0131n alt\u0131na yerle\u015ftir. Parmaklar\u0131n\u0131 a\u00e7 ve avu\u00e7lar\u0131nla zemine bast\u0131r. Yere bak ve s\u0131rt\u0131n\u0131 ne yuvarlad\u0131\u011f\u0131n ne de \u00e7ukurla\u015ft\u0131rd\u0131\u011f\u0131n rahat bir orta konumda ba\u015fla.<\/p>\n<p>Nefes al\u0131rken kuyruk sokumun hafif\u00e7e y\u00fckselecek \u015fekilde pelvisini e\u011f, karn\u0131n\u0131n a\u015fa\u011f\u0131 hareket etmesine izin ver ve g\u00f6\u011fs\u00fcn\u00fc \u00f6ne getir. Bak\u0131\u015f\u0131n\u0131 yaln\u0131zca boynunu zorlamayacak kadar yukar\u0131 kald\u0131r. Nefes verirken pelvisini ters y\u00f6ne e\u011fip s\u0131rt\u0131n\u0131 yukar\u0131 yuvarla; ba\u015f\u0131n\u0131n da hareketi izlemesine izin ver. Ak\u0131c\u0131 hareket et; duru\u015fu olabildi\u011fince derinle\u015ftirmen gerekmez. Her seferinde orta konumdan ge\u00e7. Dizlerin hareket boyunca yerde kals\u0131n.<\/p>\n<p>Kedi duru\u015funda zemini iterken k\u00fcrek kemiklerinin birbirinden uzakla\u015fmas\u0131na izin ver. Dirseklerini geriye zorlamadan kollar\u0131n\u0131 d\u00fcz tut; s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131n\u0131 yuvarlamak i\u00e7in \u015f\u0131nav yapar gibi dirseklerini b\u00fckme. Her nefes veri\u015fte topuklar\u0131na do\u011fru geriye oturmak yerine kal\u00e7an\u0131 yakla\u015f\u0131k dizlerinin \u00fczerinde tut.<\/p>\n<p>Hareket sana yabanc\u0131 geliyorsa k\u00fc\u00e7\u00fck bir pelvis e\u011fimiyle ba\u015fla ve s\u0131rt\u0131n\u0131n onu izlemesine izin ver. Tempoyu rahat\u00e7a nefes alabilece\u011fin kadar yava\u015f tut.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Videolu_anlatim\">Videolu anlat\u0131m<\/span><\/h3>\n<div class=\"video-meta\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fkqnua4rHVVA%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/kqnua4rHVVA\" \/><meta itemprop=\"duration\" content=\"PT1M44S\" \/><meta itemprop=\"uploadDate\" content=\"2012-06-24T04:11:50Z\" \/><meta itemprop=\"name\" content=\"How to Do a Cat Cow Pose for Energy | Yoga\" \/><meta itemprop=\"description\" content=\"Stretch out your core with yoga and use these amazing products to bring your sessions to the next level! Soft Non-Slip Foam Surface For Yoga: \ud83d\udd17https:\/\/amzn.to\/3iPDxEE Non-Elastic Stretch Strap for Pilates: \ud83d\udd17https:\/\/amzn.to\/3j6tNGt Yoga Back Rollers: \ud83d\udd17https:\/\/amzn.to\/3wRybB4 Deep Tissue Massager for Muscle Massage: \ud83d\udd17https:\/\/amzn.to\/3DoD8CA Flexibility and Strength Training Tool: \ud83d\udd17https:\/\/amzn.to\/3DmjM13 Full Playlist: https:\/\/www.youtube.com\/playlist?list=PL48E34379FA232D72 - - Watch more How to Do Yoga videos: http:\/\/www.howcast.com\/videos\/501332-How-to-Do-a-Cat-Cow-Pose-for-Energy-Yoga So we&#039;re going to come into Cat and Cow pose. Beautiful to do in the beginning of your practice because it opens up the spine, it starts to move like fluidity through the spine, join the breath and the body together nicely. So it&#039;s a nice one one to do right in the beginning. To start you&#039;re going to come on to all fours. Make sure that the shoulder is over the wrist. So a lot of us get in here, pitch it forward or more commonly pitch it behind. So just make sure the shoulders are over your wrist and that your knees are right underneath your hips. And we&#039;ll first just talk about the whole anatomy of the pose and then we&#039;ll talk about different ways that you can use your feet to aid in this process. So first things first is Cow. And you have to think of it like an Indian cow. Like it needed to eat a meal. So it looks like this. The belly falls down, the shoulders roll back and the gaze comes up towards the sky. That&#039;s on the in breath. As you exhale you&#039;re going to reverse that. So you&#039;re going to carve the belly in, puff the rib cage up and look in at your navel. Inhale, and exhale. So you can start to add the toes. Curl the toes, even press back into the toes, gaze up and then the release the toes, press the tops of the feet down and look in at your navel. If you want to intensify this, make this more of a core, a core awakening posture, just tuck your toes under and hover your knees two inches above the floor and work the pose this way. So it&#039;s going to be smaller, it&#039;s going to be more subtle, but you&#039;ll have to engage a little bit in the core body to keep yourself here. So there&#039;s some variations of Cat and Cow.\"><div class=\"lyte-wrapper\" title=\"How to Do a Cat Cow Pose for Energy | Yoga\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_kqnua4rHVVA\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_kqnua4rHVVA\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fkqnua4rHVVA%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to Do a Cat Cow Pose for Energy | Yoga<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/kqnua4rHVVA\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fkqnua4rHVVA%2F0.jpg\" alt=\"How to Do a Cat Cow Pose for Energy | Yoga\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Adim_adim_uygulama\">Ad\u0131m ad\u0131m uygulama<\/span><\/h3>\n<p class=\"num\">Ellerin omuzlar\u0131n\u0131n, dizlerin kal\u00e7alar\u0131n\u0131n alt\u0131nda olacak \u015fekilde ellerinin ve dizlerinin \u00fczerine ge\u00e7.<\/p>\n<p class=\"num\">Rahat bir orta konuma yerle\u015f ve bas\u0131nc\u0131 iki avucuna da\u011f\u0131t.<\/p>\n<p class=\"num\">Nefes al, kuyruk sokumun y\u00fckselecek \u015fekilde pelvisini e\u011f ve g\u00f6\u011fs\u00fcn \u00f6ne gelirken s\u0131rt\u0131n\u0131 hafif\u00e7e \u00e7ukurla\u015ft\u0131r.<\/p>\n<p class=\"num\">Nefes ver, pelvisini ters y\u00f6nde e\u011f ve ba\u015f\u0131n\u0131n al\u00e7almas\u0131na izin vererek s\u0131rt\u0131n\u0131 yuvarla.<\/p>\n<p class=\"num\">Rahat bir aral\u0131kta yava\u015f\u00e7a iki duru\u015f aras\u0131nda ge\u00e7i\u015f yap; ard\u0131ndan orta konuma d\u00f6n\u00fcp dinlen.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>\u0130nek duru\u015fu daha derin g\u00f6r\u00fcns\u00fcn diye ba\u015f\u0131n\u0131 geriye atma. Bu yaln\u0131zca boyun hareketi ekler, s\u0131rt hareketini derinle\u015ftirmez. Boynunun g\u00f6vdenin hareketini izlemesine izin ver ve gerekirse bak\u0131\u015f\u0131n\u0131 daha a\u015fa\u011f\u0131da tut.<\/p>\n<p>G\u00f6\u011fs\u00fcn\u00fc a\u015fa\u011f\u0131 do\u011fru zorlay\u0131p hareketi neredeyse tamamen belinden yapmak, hafif bir mobilite egzersizini s\u0131n\u0131rlar\u0131n\u0131 zorlayan, rahats\u0131z edici bir duru\u015fa d\u00f6n\u00fc\u015ft\u00fcrebilir. Aral\u0131\u011f\u0131 azalt ve pelvisinin ve s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131n\u0131n da harekete kat\u0131lmas\u0131na izin ver. Duru\u015flara ge\u00e7erken kendini zorlay\u0131p nefesini tutma; d\u00fczenli nefes al\u0131p vermeye devam et.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Bilimsel_arastirmalar_ne_diyor\">Bilimsel ara\u015ft\u0131rmalar ne diyor?<\/span><\/h2>\n<p>Kedi-inek, egzersiz ara\u015ft\u0131rmalar\u0131nda nispeten az incelendi. A\u015fa\u011f\u0131daki 2 \u00e7al\u0131\u015fma, pozda g\u00f6vde kaslar\u0131n\u0131n ne kadar \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 ve d\u00f6rt ayak pozisyonunda omurgan\u0131n ne kadar hareket edebildi\u011fini g\u00f6steriyor. Ancak hi\u00e7biri d\u00fczenli uygulaman\u0131n sonu\u00e7lar\u0131n\u0131 test etmedi.<\/p>\n<p>2023 tarihli bir \u00e7al\u0131\u015fmada, yoga deneyimi olan 22 sa\u011fl\u0131kl\u0131 gen\u00e7 yeti\u015fkin (16 kad\u0131n ve 6 erkek), kronik bel a\u011fr\u0131s\u0131 i\u00e7in s\u0131k \u00f6nerilen 16 yoga pozuna ge\u00e7ip bu pozlar\u0131 tuttu. Ara\u015ft\u0131rmac\u0131lar kar\u0131n ve bel kaslar\u0131n\u0131n ve kal\u00e7an\u0131n yan k\u0131sm\u0131ndaki gluteus medius kas\u0131n\u0131n aktivitesini \u00f6l\u00e7t\u00fc. \u00c7al\u0131\u015fmada kedi-deve ad\u0131yla ge\u00e7en kedi-inek, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&amp;p=7782\">a\u015fa\u011f\u0131 bakan k\u00f6pek<\/a> ve sava\u015f\u00e7\u0131 pozlar\u0131 gibi, \u00f6l\u00e7\u00fclen t\u00fcm kaslar\u0131n aktivitesini maksimum aktivitelerinin %20&#8217;sinin alt\u0131nda tuttu. Kar\u015f\u0131la\u015ft\u0131rma i\u00e7in, tekne pozunda kar\u0131n aktivitesi maksimumun %50&#8217;sini a\u015ft\u0131.<span id='quelle-1-7230' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/kedi-inek\/#quelle-bottom-1-7230' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<p>2009 tarihli bir \u00e7al\u0131\u015fma, sa\u011fl\u0131kl\u0131 24 gen\u00e7 ve 22 ya\u015fl\u0131 yeti\u015fkinin omurgan\u0131n her b\u00f6lgesini \u00f6ne ve geriye b\u00fckmesini kaydetti. \u00c7al\u0131\u015fmada kedi esnemesi olarak adland\u0131r\u0131lan, d\u00f6rt ayak pozisyonunda s\u0131rt\u0131 \u00e7ukurla\u015ft\u0131rma hareketi, standart teste g\u00f6re \u00fcst s\u0131rt\u0131n daha fazla geriye b\u00fck\u00fclmesine izin verdi. Ya\u015fl\u0131 yeti\u015fkinlerde omurgan\u0131n t\u00fcm b\u00f6lgelerinde hareket a\u00e7\u0131kl\u0131\u011f\u0131 daha d\u00fc\u015f\u00fckt\u00fc.<span id='quelle-2-7230' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/kedi-inek\/#quelle-bottom-2-7230' ><sup>[2]<\/sup><\/a><\/span><\/p>\n<p>Kas aktivitesini \u00f6l\u00e7en \u00e7al\u0131\u015fmada kedi-inek, \u00f6l\u00e7\u00fclen g\u00f6vde kaslar\u0131n\u0131 nispeten d\u00fc\u015f\u00fck d\u00fczeyde zorlad\u0131. Bu bulgu, kuvvet egzersizinden \u00e7ok hafif bir mobilite egzersizi olarak kullan\u0131m\u0131yla uyumlu.<\/p>\n","protected":false},"featured_media":7236,"parent":0,"template":"","meta":[],"muskelgruppe":[1653,1646,1639,1642],"acf":{"isolation-type":"compound","difficulty":"easy","exercise-type":"body","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"","target-muscles":24743,"equipment":5020,"muscles":[5284,5328],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":null},"yoast_head":"<title>Kedi-inek | Training.fit<\/title>\n<meta name=\"description\" content=\"Kedi-inek: hareketle nefesin uyumunu, do\u011fru tekni\u011fi, s\u0131k yap\u0131lan hatalar\u0131 ve bilimsel bulgular\u0131 ad\u0131m ad\u0131m rehberimizde ke\u015ffet.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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