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Exercise 1: Cat-Cow (Marjariasana-Bitilasana)
Posture & Mudra: Come standing on all fours with your knees shoulder-width apart and heels together. Place your palms on the ground directly underneath your shoulders, with your arms straight.
Movement & Breath: Inhale, and arch your spine down, stretch your neck up and bring the head back. Exhale, and flex your spine up, bringing your chin towards the chest. Continue rhythmically alternating between these two positions, gradually increasing the speed as your spine becomes more flexible.
Duration: Continue for 3 minutes.
Ending:
- Inhale into Cow Pose (Bitilasana) and hold your breath for 10 seconds. Exhale and relax.
- Inhale to the starting position, and hold for 10 seconds. Exhale, and relax.
