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The routine starts in a tabletop position, where Dean leads participants through a cat-cow series to promote spinal mobility. He instructs individuals to ensure their hands are under their shoulders and knees under their hips, maintaining a neutral spine.
Cat-Cow Sequence
Participants take deep breaths while arching their backs during inhalation (creating a cow pose) and rounding their backs while exhaling (entering a cat pose). Dean advises to match the duration of breaths and emphasizes the importance of maintaining space in the neck throughout the movements.