Cat–Cow Pose (Marjāryāsana–Bitilāsana) Four-Limbed Staff Pose Downward-Facing Dog (Adho Mukha Śvānāsana) Eagle Arms Pose (Utkata Garudasana) Eagle Arms (Utkatāsana Garuḍa Baddha Hasta) Puppy Pose with Triceps Stretch (Uttāna Śiśāsana) Goal: Open tight chest and shoulder muscles while strengthening the upper back and postural stabilizers. Cat–Cow Pose (Marjāryāsana–Bitilāsana) — Mobilizes the spine and awakens back-body awareness.…