Part 2/6:
To start, participants are encouraged to find a comfortable seated position on their mats.
NOA Chalan Pose: Begin by extending both legs forward and grounding the sit bones. Lengthen the spine while inhaling, raising both hands overhead, and then leaning back slightly. With each exhale, fold toward the feet, repeating this back-and-forth motion to warm up the body.
Transition into Tabletop Position: With hands under the shoulders and knees below the hips, engage in the Cat-Cow Stretch. This includes extending the spine upwards while inhaling, and curling the spine while exhaling, to create flexibility in the back.
From there, progress to Thread the Needle Pose to stretch the upper back and shoulders on both sides.