A short gentle limbering sequence that is suitable for people with back pain and pregnant women.

Cat pose or Viralasana is a fairly accessible pose for most people-It is a great pose for practising vinyasa (or breath and movement) and can help to establish a rhythm with the breath. It can also help to ease some back pain, and encourages mobility throughout the spine without strain. I personally practice inhaling when the head is up and exhaling when the head is down, lightly drawing the lower belly in with each exhalation. The last pose; child's pose or Balasana is a fantastic pose to compliment cat pose, and not only stretches out the spine but can also be really relaxing and nurturing.