Find a quiet place on the ground or on a mat,
Feet crossed,
Hands on your thighs,
Palms facing up.
Take a deep breath in and a deep breath out.
Slowly make circles with your head.
Go one way,
Then go the other way.
Now turn your head to the right,
And then to the left,
And to the right,
And then to the left,
And to the right,
And then to the left.
Place your right hand on the mat next to you.
Stretch your left arm all the way up to the sky,
And then gently bend it over to the right side,
Giving your left side a nice stretch.
Now slowly bring your left hand and place it on the mat next to you,
And stretch your right arm all the way up to the sky,
And then slowly bend it over to the left,
Giving your right side a nice stretch.
Now gently make your way into a tabletop position.
Take your time here to really listen to your breath as you go into some cat-cows at your own pace.
Now slowly make your way into a downward dog.
Stretch your ankles.
Feel your palms firmly placed on the mat.
Notice your breath.
And really sink into this downward dog.
Now lift one leg up,
And feel that stretch,
And then slowly bring it back down.
And lift the other leg up,
And feel that stretch,
And then slowly bring it back down.
Now gently come back to a tabletop position,
And bring your feet together,
Your big toes touching,
And slowly extend out into a child's pose.
And you can stay in this child's pose for as long as you need,
Listening to your breath,
Feeling the stretch,
And being present in the moment.
