Our practice today begins with a gentle focus on alignment and breath. The seated cat-cow stretch invites mindfulness and a harmonic engagement with your body.

• Begin with your hands resting on your thighs.
• Inhale: Lift through your heart, easing your shoulders back and down.
• Exhale: Round your spine while drawing your chin towards your chest.

This gentle oscillation not only anchors you into the present moment but also stimulates spinal flexibility. Keep aligning your movements with each breath, feeling how your shoulder blades slide down for a mild backbend on the inhale and coiling the navel back with a rounded exhale.

To deepen this gesture, open your arms as you inhale, welcoming extended space around you. With each exhalation, a forward sweep of the arms enhances the forward flexion.

Feel the mesmerizing pull through your shoulders, extending more openness through your arms and activating gently through your abdomen. Encourage the extension while attending to the cadence of each breath to propel your spine and chest into dynamism and release.

Following the invigorating stretch, progress to a seated twist that enriches both physical and mental flexibility.

• Cross the right leg over the left.
• Inhale: Arms reach skyward, accentuating spinal elongation.
• Exhale: Twist the torso to the right; utilize your left hand on the right leg barring back pressure for support.

Recurringly breathe through this pose, prompting a deeper introversion and outer twist; use breath building a spirit correlating physical wellness with internal harmony inside the twist's spiraled engagement.

• Reverse the sequence with your left limb over your right frame has a familiar ascent and unfurl.
• Finesse the postural exertion with right appendage pressure firm against the left pulley to heighten sagittal sculpting.

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"Continue breathing deeply, allowing this twisting action to re-energize and nourish your spine."

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