Quadruped and seated:

Core integration in quadruped with spinal mobility and a restorative inversion

This liberating practice begins with a series in quadruped position and explores using core actions to move the spine in all the potential planes of movement...

includes a detailed cat cow, ‘salamander’, and thread the needle. Next, seated hip balancing sequence followed by supported restorative inversion with breath awareness A very rejuvenating practice!