MARJARYASANA AND BITILASANA

Yoga Journal - - PRACTICE WELL -

Cat-Cow Pose with a soft belly Come onto your hands and knees with your wrists be­neath your shoul­ders and your knees be­low your hips. Lift your head and pelvis into a back­bend, then drop your tail­bone and take your head back to neu­tral. Keep this neu­tral­ity and re­lease your belly. Stay here for 3 min­utes, re­leas­ing the belly—be sure your tail is heavy so you don’t start col­laps­ing in your lower back. Deepen your re­lax­ation with each breath. Sur­ren­der to your belly—and your gut feel­ings.

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