MARJARYASANA AND BITILASANA Cat-Cow Pose
From Ardha Uttanasana, exhale to step both feet back, bringing your knees down so you’re on all fours. Place your hands with fingers spread below your shoulders and with your knees under your hips. Your spine is in a neutral position, so the natural curve stays intact with your neck long. Exhale, and release the circumference of your palms, the pads of your knuckles, and the base of your hands down to the floor. This grounds your hands and should take pressure off your wrists. Inhale, and feel a gentle lift and lightness travel through the soft center of your palms and up your arms for Hasta Bandha. When your awareness is finely tuned, you may also feel energy moving through your central channel. As you inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to sink toward the floor (Cow Pose). Exhale, round your spine toward the ceiling, and release your head toward the floor (Cat Pose). Repeat at least 5 times. As you move between Cat and Cow, continue to ground your outer hands, while feeling energy drawing up from the center of your palms and through your arms.