Sharing my practice to inspire and motivate more students to confidently deepen their yoga practice safely

Marjayasana ("Cat Pose") and Bitilasana ("Cow Pose")



  1. Begin with Bharmanasana ("Table Top Pose") by placing both your palms and your knees on the mat

  2. (Inhale) Sink your belly down towards the mat, lift your chin up, gaze upwards, and keep your shoulders soft - Bitilasana ("Cow Pose")

  3. (Exhale) Round your spine, and release your head towards the mat - Marjayasana ("Cat Pose")

You can repeat Step 2 and Step 3 for about 3-5 breaths to warm up your spine.

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In yoga, a little progress each day adds up.