2 ARDHA UTTANASANA
Half Standing Forward Bend
From Tadasana, inhale and lift your arms
alongside your ears, then exhale and fold
forward over your legs from your hips.
Take your arms down to the floor. Inhale,
lengthen your spine, lift your chest, and
place your hands on blocks under your
shoulders. Exhale, and release the
Mula Bandha
3 MARJARYASANA AND BITILASANA
Cat-Cow Pose
From Ardha Uttanasana, exhale to step
both feet back, bringing your knees
down so you’re on all fours. Place your
hands with fingers spread below your
shoulders and with your knees under
your hips. Your spine is in a neutral
position, so the natural curve stays intact
with your neck long. Exhale, and release
the circumference of your palms, the
pads of your knuckles, and the base
of your hands down to the floor. This
grounds your hands and should takeHasta Bandha
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circumference of your pelvic floor. At
the end of the outbreath, and on the
inhalation, feel an effortless lift from the
centre of the pelvic floor up through
your central channel for Mula Bandha.
(If it’s hard to feel this upward flowing
energy, actively press the circumference
of your pelvic floor downward for a
moment for easier access to the upward
flow of energy. Then release any tension
you’ve created.) The gentle inversion of
this pose helps support energy flow up
your spine. Hold for 5 breaths.pressure off your wrists. Inhale, and feel
a gentle lift and lightness travel through
the soft centre of your palms and up
your arms for Hasta Bandha. When your
awareness is finely tuned, you may also
feel energy moving through your central
channel.
As you inhale, lift your sitting bones
and chest toward the ceiling, allowing
your belly to sink toward the floor (Cow
Pose). Exhale, round your spine toward
the ceiling, and release your head
toward the floor (Cat Pose). Repeat at
least 5 times. As you move between Cat
and Cow, continue to ground your outer
hands, while feeling energy drawing
up from the centre of your palms and
through your arms.