Mārjāryāsana
Cat–Cow
Move with the breath. Inhale to arch, exhale to round.
10 breathsVataPittaKapha
How to do it
On hands and knees, stack the wrists under the shoulders and the knees under the hips. Inhale and let the belly drop as the chest and tailbone lift; exhale and round the whole spine upward, chin drawing toward the chest. Let the breath set the pace — one full breath per direction, never faster.
SeatedSeated — hands on knees, arch and round the spine.
What it does
Restores movement to a spine that has been in a chair all day.
When you'll be given it
Warm-up in the Pitta and Kapha protocols.
Where it comes from
Modern practice — no classical source. We'd rather say so than invent a citation.
Take care
Go gently through the wrists — come onto your fists or forearms if they complain.
Not sure whether it suits you? Ask a Vaidya.
There's no button here to start this. Your practice is prescribed each morning — that's what keeps the dose honest.