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Once participants are settled in Shavasana, they can transition into Cat-Cow Pose to warm up the spine. This flow engages various spinal curves, providing a deeper connection to the body. Through inhalation, practitioners can arch their backs and extend their hearts upward in a Cow Pose; through exhalation, they can round their spines in Cat Pose, fostering a rich, dynamic experience.
In addition to the Cat-Cow flow, lateral curves can be implemented where the hips and shoulders guide each other side to side; then, participants can explore twisting motions to deepen spine engagement. These movements emphasize the importance of breath, advocating for dynamic and passive versions of the postures to accommodate different levels of experience and comfort.