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The session begins in Child’s Pose. Participants are encouraged to bring their knees together or slightly apart, sit back on their heels, and rest their forehead on the ground. This initial pose allows for a gentle connection to the body and breath. Through a few grounding breaths, participants focus on the mantra “Sat Nam” — meaning “I vibrate with my truth” — pairing it with their inhalations and exhalations.
Warming Up the Spine
From Child’s Pose, the class transitions into multiple cat-cow stretches to warm up the spine. By inhaling into a Happy Cat pose and exhaling into a Sassy Cat pose, participants explore movement and flow through their bodies. Each cycle further solidifies the connection to breath while shaking off any morning rigidity.