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AsanaLab
Programme overview

Day 4 of 30 · Stage 1: Foundations

Gentle Back Strength

Meet your first backbend, Sphinx Pose, and learn to balance effort with rest. About 61 minutes
Pose 1 of 60%
Woman on hands and knees rounding her back upward in the Cat phase of Cat–Cow

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.

10:00
Hold: 10:00