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The practice begins with deep breathing, allowing participants to inhale and exhale mindfully. Then, Nico introduces seated cat-cow movements, where practitioners round their spine and tuck their chin, and then open their chests while drawing the elbows outward. This rhythmic movement effectively warms up the spine and prepares the body for more intense stretches.
Child's Pose
Transitioning into Balasana, or child's pose, allows for a grounding moment, providing a chance to let go and breathe deeply. This resting pose connects participants back to their breath and bodily awareness before moving into more dynamic poses.