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Moving from the cat-cow flow, Dean transitions into the bird dog pose. This involves extending one arm forward while extending the opposite leg backward. Participants are instructed to engage their core and maintain their balance while utilizing full diaphragmatic breathing.
Child's Pose for Relaxation
After bird dog, the group moves into child's pose, encouraging relaxation and stretching through the hips and back. Dean shares that the shape might not feel perfect initially, but assures that exaggerating breaths helps deepen the stretch.