Cat Pose/Dog Pose | Bidalasana/Bitasana

If you have only a few minutes, this simple vinyasa (to flow from pose to pose) is a great choice. Moving between flexion and extension keeps the spine supple and happy. It is also a great flow to coordinate breath and movement.

  • Step 1 Start from the Table pose, with your spine neutral, hands under your shoulders and knees under your hips, fingertips facing forward. Your shins should be parallel and your toes pointing back.
  • Step 2 Exhaling, curl your tailbone under, draw your belly button to the spine, tuck your chin, and look toward your knees.
  • Step 3 As you inhale, lift your tailbone, sink your spine, lift your head, and look up.

Things to think about

Enjoy the coordination of the breath and the undulation of the spine. Close your eyes if possible.