Open the Front Body

Hold

Cat–Cow Stretch

Marjaryasana–Bitilasana

1. Come onto your hands and knees. Place wrists under shoulders and knees under hips.
2. Spread your fingers wide and keep your neck long, gazing at the floor.
3. Cow: as you inhale, let your belly sink toward the floor, lift your chest and tailbone, and look slightly forward.
4. Cat: as you exhale, round your back toward the ceiling, tuck your tailbone and let your head hang gently.
5. Keep moving slowly between Cow and Cat with your breath.

Inhale into Cow (back dips), exhale into Cat (back rounds). Let the breath set the pace.