Beginner
Asana (Posture)
5 minutes
Cat–Cow
Marjaryasana–Bitilasana
Spinal mobility; gentle warmup.
Benefits
Spinal mobility.
gentle warmup.
Step-by-Step Instructions
1
Begin in a stable starting position.
2
Move into the pose gradually with controlled breathing.
3
Keep alignment comfortable and avoid forcing range.
4
Hold or repeat for about 3 minutes.
5
Release slowly and rest for a few breaths.
6
Stop immediately if there is pain or dizziness.
Precautions
Practice gently, maintain steady breathing, and avoid strain.
Contraindications
Consult a qualified teacher for medical conditions.