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Next, the flow transitions to a tabletop position where participants create circles with their bodies, shifting weight forward and backward to loosen the spinal muscles. Once the body has been sufficiently warmed up, Nicole instructs everyone to tuck their toes and move into downward-facing dog—a pose believed to strengthen the arms and legs while elongating the spine.
After holding downward dog and engaging in some gentle movements to pedal the heels, practitioners are asked to tiptoe their feet to the front of the mat. Here, the practice involves a series of postures, including stepping back to plank and transitioning into a mini cobra pose, emphasizing the importance of grounding and balance.