Cat/Cow is yoga's essential spinal warm-up, linking breath to movement as the spine arches and rounds. Learn this foundational flow that wakes up the spine and sets the tone for your entire practice.

Puppy Pose (Uttana Shishosana) is a heart-melting stretch that opens the chest, shoulders, and spine. Learn this restorative pose that meets you exactly where you are and releases tension with every breath.