02.12.2013. Marjaryasana/Bitilasana (Cat/Cow pose)

This is usually found at the beginning of many classes as it’s a quick way to get the shoulders and the spine moving. It’s also great for bringing focus to diaphragmatic breathing, as squeezing the air from the belly (the lower lungs but the belly expands when the lower lungs are filled) requires one to breathe deeply. This video looks at a variation for those with back issues who need a gentler version of the pose.

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