Bring your hands beneath your shoulders and knees beneath your hips. Inhale as you drop your belly button toward the earth and lift your heart and hips to the sky into Bitilasana. And pressing your hands and feet into the earth in Cat Pose. Continue for 10 rounds.
Adho Mukha Svanasana
Use this Downward Dog to take deep breaths into your belly, pulling the navel up and in toward the back of your heart each time you exhale to nourish your intestines.
Hold Utthita Trikonasana for 1 minute and then move to Pavrtta Trikonasana before switching sides.
Release your left hand to the earth and level your hips by dropping the left hip down in line with your right. Keep your legs stable and strong as you lift your right arm with the palm facing away from your body.
Come onto your hands and knees as if you were moving into Cat-Cow pose. Then keeping your hips where they are, walk your hands forward. Release your head onto the floor or a block and allow gravity to open your heart.
Setu Bandha Saravangasana
Setu Bhanda is do daily, while simultaneously delivering fresh blood to the heart and relieving any fatigue that may be caused by poor digestion. Take 10 deep breaths here, then slowly roll your spine down to release.
First, hug your right knee in toward the right side of your ribcage. Keep pressing your straight left leg into the earth as you clasp your hands around your right shin to pull it closer to the floor. Hold for 1 to 2 minutes. Repeat on the other side.
From Ardha Pawamuktasana, release your right knee to the left, stretching your right arm straight out to the right. For a deeper stretch, use your left hand to gently push your right knee closer to the earth.