ప్రారంభం
ఆసన (భంగిమ)
5 నిమిషాలు
Marjaryasana-Bitilasana (Cat-Cow Flow)
Marjaryasana-Bitilasana
A dynamic spine mobilization sequence that links breath with movement.
ప్రయోజనాలు
Improves spinal flexibility
Warms up the body safely
Relieves desk-related stiffness
Supports breath coordination
Promotes mental reset
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1
Come onto hands and knees
2
Inhale and arch the spine for Cow Pose
3
Exhale and round the spine for Cat Pose
4
Repeat slowly for 8 to 12 rounds
5
Keep movement smooth and breath-led
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Pad knees with a folded blanket if needed.
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Move gently in wrist pain and use fists or blocks if needed.