Part 5/7:
After completing the cat-cow flow, participants sit down for a half-spinal twist. They cross one knee over the other and place the corresponding hand behind, allowing for a gentle twist that promotes spinal mobility. This seated pose is held for several moments, with cues to breathe deeply and maintain a straight back. Once both sides are completed, participants gently untwist and prepare for the next movement.
Expanding Heart Space
In a cross-legged position, with hands clasped at the heart center, participants practice a slow teeter-totter movement. This involves raising one elbow while lowering the other, then switching sides. This motion not only engages the arms but also promotes a feeling of opening the heart space.