mar-jar-YAH-sah-nah bih-tee-LAH-sah-nah
A rhythmic synchronization of breath and movement that awakens the entire length of the spine. This spinal flossing builds neurological awareness and releases tension in the torso and neck.
Inhale: Drop the belly, lift the gaze.
Exhale: Round the back, tuck the chin.
Move with the natural rhythm of your breath.
Start in Table Top: Wrists under shoulders, knees under hips.
Press firmly through the palms and the tops of the feet.
On the Inhale (Cow), pull the heart through the gateway of the arms.
On the Exhale (Cat), push the floor away and broaden the shoulder blades.
Increases spinal flexibility and hydrates the intervertebral discs.
Massages the abdominal organs and improves digestive function.
Calms the mind and synchronizes the breath-body connection.
Place a folded blanket under the knees if the ground feels too hard or to alleviate joint pressure.
Place forearms on blocks or hold blocks to change the angle of the wrist if carpal tunnel or pain is present.
During the exhale, place hands on the student's shoulder blades and gently guide them away from the spine.
Apply light pressure; ensure the student is not locking their elbows.
Place one hand on the sacrum and the other on the upper back; gently encourage length in opposite directions during the inhale.
Ensure the student doesn't collapse into the lower back (L4-L5).
Arch your back.
Open your chest and lift your tailbone towards the sky.
Hunch over.
Round your upper back towards the ceiling, like a stretching cat.