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Next, individuals are encouraged to hug their knees into their chests, reinforcing connection with the earth while also engaging their core gently. By curling up into a form referred to as "hedgehog pose," participants are invited to visualize space between their vertebrae and deepen their awareness of their spine's alignment.
Soft Openings: Releasing Tension
Continuing the gentle progression, participants transition into the "butterfly pose." Careful adjustments are suggested if tightness is felt. Breathing deeply in this pose allows participants to focus on the rise and fall of their belly, reinforcing a calming connection with their breath.