Alignment
I Come to the quadruped stand, on your hands and knees
I Align hip joints over nee joints, shoulder joints over the wrists
I Exhale, round the spine
I Press up from the shoulders, push the tailbone downwards
I Pull belly button inwards
I Look down
I 8 deep breaths
Effect
I Mobilizes the spine in its length
I Stretch for the back, shoulders, neck and cervical vertebrae
I Strengthens back and abdominal muscles
I Relieves pain in the upper spine
I Stimulates digestion and circulation
I Grounding and relaxing
I Good against stress
I Reduces tiredness