In day nine of our 10-day morning yoga flow, we focus on preparing our bodies for a mindful practice. The session begins in a seated position to engage in quiet reflection. Placing your palm on your legs, take a moment to listen to your physical needs, directing your breath to areas calling for attention.

Yoga kicks off with deep breathing techniques, visualizing your breath flowing to areas that require additional oxygen and care. This practice sets the tone for maintaining focus on your physical state throughout the lesson.

After you have harnessed a clear mind, the session continues with lengthening stretches and fluid neck rotations, contributing to your overall flexibility. Transition smoothly through these stretches by raising your arms towards the sky and bending side to side gently, fostering a space of relaxation and tension release.

Adopt a child's pose to deeply relax and breathe, bringing attention to your spine while creating space in the back and hips. Whether with fists under your forehead or a full forehead-to-mat embrace, choose the relaxation method that best suits your body’s comfort, taking a few calming breaths to settle the mind.

• Return to a table position with focused attention on elbow joints to avoid unnecessary stress.
• Delve into therapeutic cat and cow poses, paralleling them to routine hygiene like brushing teeth, emphasizing their importance for maintaining spine health.

The practice continues with leg extensions and soft, careful transitions into right and left side stretches. These exercises promote both balance and strength, encouraging you to keep arms extended and elbows soft while focusing on posture alignment and core activation.

Sit bones pressing, Flexing, Point few rounds, rotating - providing gentle movement to loosen correctly positioned feet. Rotate ankles to each side as essential preparatory preparation for the subsequent sequence.

Proceed into balancing exercises by transitioning back and forth between child pose and table position, maintaining focus on even spine alignment. In downward-facing responses, synchronize body movement with breath** making effective twists beneficial fixture lessons.

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