Marjaryasana (Cat Pose) + Bitilasana (Cow Pose): Repeat all variations to your content.
- Cat/Cow: Flex and extend the spine by initiating movement from the hips (shown).
- Side-bend Cat/Cow: Side bend right, then left, squeezing the side waist like a fist.
- Rotation Cat/Cow: Shift weight to your left hand and lift the right arm laterally, by rotating the rib cage, then repeat on the opposite side. Keep your chin in line with your sternum.