Part 2/7:
The goal at this stage is to ground oneself and relax the body. Deep, smooth breaths taken in and out through the nose can help achieve this, allowing every part of the body – from the hips to the eyelids – to release tension.
Transitioning to Tabletop and Cat-Cow
After several rounds of deep breaths, you rise into a Tabletop position, ensuring that your knees are beneath your hips and your hands are under your shoulders.
Engage in the Cat-Cow flow:
Inhale into Cow Pose, dropping your belly and lifting your chin.
Exhale into Cat Pose, rounding the spine, tucking in the chin, and pressing the space between the shoulder blades toward the ceiling.
This movement is repeated to establish an easy rhythm of breath and motion that warms up the spine.