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After completing stretches on both sides, participants lie flat on their backs with knees bent. They perform yoga-style sit-ups by lifting their heads off the ground while keeping their lower backs flat. Focusing on their breath, they lift their abdomens off the ground, presenting a gentle challenge that engages the core effectively.
The Cow-Cat Flow
Transitioning to a hands-and-knees position, participants engage in the classic "cat-cow" sequence. This familiar movement involves arching the spine and then rounding it, fostering flexibility in the backbone while encouraging mindful breathing. The instructor repeats prompts to maintain the face parallel to the ground, further emphasizing spinal alignment.