Cancer Flow: Shell
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A BLKMAT flow for the Cancer Constellation mat. About 10 minutes. Read the safety note first.
Cancer · Jun 21 – Jul 22 · traditional element: water · modality: cardinal (traditionally, a sign that begins a season)
Your mat: The quiet crab of the zodiac in silver line, inside one large circle.
Cancer, the crab, is a water sign associated with home and comfort. This is a gentle, protective flow: mostly on the floor, soft, and restful. Good for evenings.
The zodiac is a theme here, not a prescription: any sign can do any flow, and nothing about your birth date changes what your body needs today.
| # | Pose | Time | How |
|---|---|---|---|
| 1 | Child's pose | 1½ min | Knees wide or together, forehead resting. A pillow under the chest is welcome. |
| 2 | Cat and cow, slow | 1 min | Let the movement be smaller and softer than usual. |
| 3 | Sphinx pose | 1½ min | On your belly, forearms down, elbows under shoulders. Relax the legs. |
| 4 | Supported bridge | 2 min | Lie on your back, lift the hips and slide a firm cushion or block under the low back (sacrum). Rest there. |
| 5 | Legs up the wall (or on a chair) | 2 min | Hips near a wall, legs resting up it, or calves resting on a chair seat. Skip it if lying with your legs raised is uncomfortable. |
| 6 | Savasana, curled | 2 min | Lie on your side with knees drawn in and a pillow under your head, if that feels better than lying flat. |
Take-away: Comfort counts as practice.
New to yoga? Start with "Your First 10 Minutes on the Mat," then come back to this flow.