Cats, Cows, Twists and Hip Stretches - July 2023

Duration: 32 minutes

Emphasis: 5 sequences, each featuring flexion and extension of the spine, a twist and a hip stretch. Starting with a gentle seated hollowing and rounding of the back, you'll then move into a 'figure 4' hip opener which turns into a twist. The sequence on hands and knees includes Cat Pose (Marjaryasana), Cow Pose (Bitilasana), Crescent Moon Pose (Anjaneyasana) and Revolved Low Lunge (Parivrtta Anjaneyasana). The standing sequence includes a standing variation of Cat and Cow plus Half Chair Pose (Ardha Utkatasana) and Half Moon Pose (Ardha Chandrasana). The second seated sequence features Cat Cow Pose, a simple twist and forward bend all in Easy Pose (Sukhasana) and then the final supine sequence you'll do some gentle pelvic tilts, take Eye of the Needle Pose (Sucirandrasana) and then drop it into a twist. Finishing with a symmetrical pose, Happy Baby Pose (Ananda Balasana) followed by Savasana completes the practice.

Props needed: A brick and maybe a blanket under your knee for padding if required.

Mat direction: Short edge of the mat facing the screen.