“Cow Pose”
Are the cows grazing in the field today? If yes, observe them and get on all fours on your mat next to the two rocks behind you. If they are not there, you can use the flat area where they love to spend time just above the road. Position your knees hip-width and your hands shoulder-width apart on the ground.
Keeping your back straight, ensure your head is aligned with your spine and look downwards (like a table with four legs). Breathe in while rolling your shoulders backwards, feel your chest push out and raise your head to look straight ahead. Feel your stretched spine.
“Cat Pose” (here the Lynx Pose)
From the table position, breathe out and arch your spine as much as possible. Imagine you have a long bushy tail that you are curling between your legs and let your head drop down towards your navel.