✦ Kneeling
Cat-Cow
Marjaryasana-Bitilasana
Targets: Full Back, Lower Back, Neck
Benefits
- Mobilizes the entire spine
- Warms up the back gently
- Releases tension between shoulder blades
How to Practice It
- Start on hands and knees, wrists under shoulders, knees under hips.
- Inhale, drop the belly, lift chest and tailbone (Cow).
- Exhale, round the spine, tuck the chin and tailbone (Cat).
- Move slowly with your breath, 8–10 cycles.
⚠ Use Caution If
- Recent wrist injury
- Severe neck pain
