|Begin in Easy Pose.|
|Press your sitting bones toward the floor and point the crown of your head toward the ceiling to lengthen your spine.|
|Perform Neck Stretches » to relax your head and warm up your neck.|
|Perform Shoulder Stretches to relieve tightness and tension in your upper back and shoulders.|
|Place your right palm on the floor beside your right hip and raise your left arm overhead.|
|Stretch to the right to move into Seated Side Bend and stretch the side of your body.|
|Perform Seated Side Bend for your other side and then return to Easy Pose.|
|Turn your upper body toward the right and move into Simple Twist.
(Simple Twist helps to increase the flexibility of your spine and upper back.)
|Perform Simple Twist for your other side and then return to Easy Pose.|
|Bend forward from your hips and move into Easy Pose Forward Bend.
(Easy Pose Forward Bend can soothe your nervous system, which helps clear and calm your mind.)
|Move into Table Pose.
(Make sure your wrists are below your shoulders and your knees are below your hips.)
|Perform Cat Stretch to improve the flexibility of and circulation in your spine.|
|Return to Table Pose.|
|Slide your right arm under your body to move into Thread the Needle Pose|
|Perform Thread the Needle Pose for your other side.|
|Lie face down with your legs extended behind you and your feet hip width apart.|
|Place your elbows directly under your shoulders with your forearms flat on the floor and then move into Sphinx Pose.
(This pose is useful for calming your nervous system.)
|Extend your left arm in front of you and your right arm at your side, palms down and your forehead on the floor.|
|Raise your left arm, your chest, head and right leg off the floor to perform a modified Front Lying Boat Pose.|
|Repeat the modification for your other arm and leg.|
|Rest the top of your feet on the floor with your toes pointing outward.|
|Cross your arms in front of your head to move into Crocodile Pose.
(Crocodile Pose is useful for relieving stress and tension in your body. You should feel calm and rejuvenated after performing Crocodile Pose.)
|Place your hands under your shoulders and lift your body up and back into Child's Pose.
(A bolster can make this pose more relaxing. Place a bolster between your knees and then rest your upper body, arms and head on the bolster.)
|Sit on a folded blanket approximately 3 inches away from a wall, with your legs extended and your right side facing the wall.|
|Lower your upper body to the floor as you move into Legs Up the Wall Pose.
(Legs Up the Wall Pose helps reduce tension in your head, neck and shoulders.)
|Place a folded blanket on top of one end of a bolster on the floor. Then position folded blankets on either side of the bolster.|
|Sit in Hero Pose in front of the bolster and then lean back onto the bolster to perform Supported Reclining Hero Pose.
(This pose helps soothe your mind and relax your nervous system.)
|Lie on your back on the floor with your knees bent and the soles of your feet flat on the floor.|
|Bring the soles of your feet together and allow your knees to drop toward the floor to move into Reclined Bound Angle Pose.|
|Place folded blankets under each thigh to support your knees to complete Reclined Bound Angle Pose.|
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