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2 MARJARYASANATO 3 BITILASANA
Cat Pose to Cow Pose
Repeat for 10–12 breaths4 ADHO MUKHA SVANASANA
Downward-Facing Dog Pose
Hold for 2 minutes1 BALASANA
Child’s Pose
Hold for 2 minutesMAP MY SEQUENCE
RITUAL OPENING
Yoga practice invites us to move
away from the casual and habitual
and toward the intentional and
self-aware. The Ritual Opening in
SmartFLOW signals a sacred shift
from the everyday to consciously
entering practice—an essential
declaration of intent to be fully
present.
INQUIRY/INTENTION
This movement prompts us
to consider what is actually
happening in this moment in time.
With awareness of your current
baseline, form a specific enquiry
or intention to carry you through
this practice. In this case, allow
the simple spinal movements of
Cat-Cow to loosen and awaken
your spine and hips. As you move
into Adho Mukha Svanasana
(Downward-Facing Dog Pose),
sense the current state of your
hamstrings as they pull your sit
bones downward. These cues
can help ground you in the
focus of this sequence:
Can I lengthen the backs of
my legs to create deeper hip
flexion? And can I activate
my backbending muscles to
lengthen and open my front
body toward extension? Can
I find a little backbend in my
forward bend?