"During the practice, you'll target your hips, challenge your balance, try some dynamic versions of familiar poses, and target all of the essential movements of the spine-flexion, extension, twisting, and side bending."
"As you inhale, lower your belly, lift your gaze, and arch your back in Cow Pose. As you exhale, reverse this motion as you push the mat away, round your back, contract your core, and release your head in Cat Pose."
"Come back to your hands and knees. Inhale as you reach your left leg up and back and reach your right arm forward alongside your head. Draw your lower belly in and squeeze through your glutes."
A 10-minute morning yoga routine targets essential movements of the spine, including flexion, extension, twisting, and side bending. The practice begins with Cat-Cow to warm up the back and hips, followed by Balancing Tabletop or Bird Dog to challenge balance and engage the core. No props are required, although blocks can be used. Participants are encouraged to set a daily intention before starting the routine, enhancing mindfulness and focus for the day ahead.
Read at Yoga Journal
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