While seated, take 5 deep abdominal breaths. Inhale through your nose and exhale through your mouth. Prepare your mind.

Start on hands and knees. Inhale as you lower your back into Cow; exhale as you round it into Cat. Repeat 10 times.

From hands and knees, raise your hips. Keep your legs and back straight and your head relaxed. Stretch the backs of your thighs.

Step one foot forward and bend that knee. Keep the back leg straight, raise your arms, and open your chest.

Widen your knees and lower your forehead to the floor. Reach your arms forward or rest them at your sides. Gently stretch your back and hips.

Extend one leg and bend the other. Bring the opposite arm around the knee and twist your spine.

Lie down with your eyes closed. Do nothing. Simply be.

Rest your raised legs against a wall for 5 minutes. This improves circulation and calms the nervous system.

3 minutes. Breathe calmly.

Lie down and let your knees fall to one side. Spend 1 minute on each side.