Gentle stretches

Cat–Cow

Marjaryasana–Bitilasana

On hands and knees. Inhale to drop the belly and lift the chest, exhale to round the spine and tuck the chin.

Cat-cow shown with the spine lowered and then rounded on hands and knees

Directions

Get into position: On hands and knees. Inhale to drop the belly and lift the chest, exhale to round the spine and tuck the chin.
Hold: 10–15 slow rounds, matched to your breath.
Breathing: Inhale to drop the belly and lift the chest, exhale to round the spine and tuck the chin. 10–15 slow rounds, matched to your breath.

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