1 Cat / Cow :

Cow Pose :

Inhale as you lift your chest,
keep your tailbone tucked
in pushing your stomach
towards the flor.

Cat Pose :

Exhale into this. Tuck the
chin and round the spine.
Pull your navel up and in
towards your spine.

Flow between Cat and Cow Pose to warm into your spine. It’s important that you do not rush this mini flw.
Do 4 of each pose at least. If you do any backbends during your practice, these two
poses will be very useful as preparation.

Scorpion Stretch :

Scorpion Stretch is one of my favourite twists to
decompress the spine. Try doing the stretch
3 times each side. Make sure that you are
facing the opposite direction to where your foot
is going.

Let your dreams be bigger than your fears and your actions louder than your words.

thank you foor upvoting and following , i will blog daily lessons about yoga with the help of my friend jessica , by @sousouxo