Laura Crema Yoga

Spine curves up towards the ceiling, pelvis tilts back, belly in, chest in, chin in, shoulders away from the ears (always!), arms active, elbows are not locked (never!), hands pushing the floor away: Cat

Beautiful to warm up the spine and find mobility all the way through!!

Marjaryasana/Bitilasana the Cat/Cow pose.

Starting from Bharmanasana, the Table top position.

Marjaryasana/Bitilasana the Cat/Cow pose.

Starting from Bharmanasana, the Table top position.

Spine arches down towards the floor, pelvis tilts forward, tail bone up, belly stretches, chest forward, chin up, shoulders same, arms/elbows same, hands pulling the floor in: Cow.

Beautiful to warm up the spine and find mobility all the way through!

Adho Mukha Svanasana the Down facing dog.

Hands grounding a little wider than the shoulders, arms long, elbows are not locked, shoulders active rotating out lateral away from each other and away from the ears, spine long, head down relax looking back/up, pelvis up tilting towards a neutral position, tail bone pointing higher, legs parallel maybe bent, ankles relaxing, feet parallel, heels towards the floor.

In this variation heels all the way up, nice stretch for the toes of course, plus more space for the pelvis and the spine, chest moving closer to the legs, deepening stretch into the shoulders, how nice!!

Dandasana the Staff pose.

Spine straight, shoulders over the hips, sitting bones grounding, Mula bandha (careful with that moving the buttocks out!) uddiyana bandha, top of the head to the ceiling, hands by the side, legs long maybe bent, feet flex, all 10 toes in line.