DAY 3 Cat–Cow (gentle spinal flow)

Start in Box
Come onto all fours.
Hands under shoulders, knees under hips.
Spread the fingers and ground through the palms.
Inhale - Cow
Lift the chest and ribcage.
Let the belly soften.
Tilt the tailbone up.
The gaze lifts gently, eyes soft.
Exhale - Cat
Pull the belly in and up.
Round the spine toward the ceiling.
Let the head drop, neck relaxed.
The gaze moves toward the belly.
Flow
Move slowly between Cow on the inhale and Cat on the exhale.
Let the breath lead the movement.
Stay
Continue for a few calm breaths.

Benefits
+Releases tension in the spine and neck
+Gently warms and mobilises the spine

KOSHI CHIMES

​In my practice I use Koshi chimes, and I sometimes use them for deep work as well, because they support focus.
They’re very gentle; calm, not noisy.
They don’t distract me; they soften the space and help me slow down.
They place me in the right moment, and their sound quietly expresses a state of calm.

GLOSSARY

come on to all fours - przejdź do pozycji na czworakach
lift the chest - unieś klatkę piersiową
tilt the tailbone up - unieś kość ogonową
gaze - skieruj wzrok
continue for a few calm breaths - pozostań przez kilka spokojnych oddechów