Cat-Cow
Marjaryasana-Bitilasana
A gentle flow that links breath and movement to warm up the spine. Move slowly and let your breath set the pace.
4 gentle steps · about a minute
Come to tabletop
Start on your hands and knees, with your hands under your shoulders and knees under your hips.
Find a neutral, level back.
Breathe in to Cow
As you breathe in, drop your belly, lift your chest and tailbone, and let your gaze rise softly.
Breathe in as you arch.
Breathe out to Cat
As you breathe out, round your back toward the ceiling and draw your chin gently toward your chest.
Breathe out as you round.
Flow with the breath
Keep moving slowly between Cow and Cat, letting each breath lead the movement for several rounds.
In to arch, out to round.
Nicely warmed up.
That is Cat-Cow. A lovely way to free the spine and settle into your breath. Here is Michelle in the full pose.
Good for: Mobilises the spine, eases back tension and links breath with movement.