Cat-Cow (Marjaryasana-Bitilasana)

Move onto the hands and knees. Inhale to draw the navel toward the back body and the tailbone toward the floor as the spine rounds upward. Lengthen the back of the neck by bringing the chin toward the sternum. Exhale as you counter-pose by extending the tailbone up, reaching the belly and chest down as you arch the spine. The throat opens as you extend the chin slightly up and out. Allow the breath to guide your body back and forth between the undulating positions.

Vata Focus:

Focus on the grounding qualities of your hands and lower legs on your mat. Spread the fingers wide and press firmly through the fingers. Tune in to the fluid wavelike movement of the spine. Nourish the movement with the breath.

Benefits:

Loosens the spine while releasing head, neck, shoulder, and pelvic tension. Relaxes the mind and creates a sense of tranquility.