GENTLE WARM-UPS AND SPINAL MOVEMENT
These gentle movements help to release deep tension in the spine and ribs. When practices one after the other they help establish body awareness. The flowing movement of cat/cow helps train the body to move with the breath.
SEATED CAT - COW(ROOSTER)
CATEGORY - Gentle warm-up, Spine Release, Gentle Backbend
LEVEL - All levels
CORE QUALITIES - Grounding & Centered, Fluidity, Space and Openness in the Spine
MODIFICATIONS - None
SEATED TWIST
CATEGORY - Gentle warm-up, Spine Release
LEVEL - All levels
CORE QUALITIES - Promotes Digestion (body and mind), Restoration and Healing
MODIFICATIONS -
Sit on a blanket or block to prop hips higher than the knees.
Use a block on the rear arm to bring the floor closer.
SIDE STRETCH
CATEGORY - Gentle warm-up, Spine Release
LEVEL - All levels
CORE QUALITIES - Receptivity, Intuition, Balancing & Harmony
MODIFICATIONS -
Sit on a blanket or block to prop hips higher than the knees.
KNEELING CAT - COW
CATEGORY - Gentle warm-up, Spine Release
LEVEL - All levels
CORE QUALITIES - Stability & Fluidity, Balance, Space and Openness in the Spine
MODIFICATIONS -
Use a blanket under knees if they are tender