As you go into each yoga posture think about your own self-care, self-respect and a curiosity toward yourself and your moment-to-moment experience. This will put you in the right mindspace for the exercises.
1. Easy Pose (Sukhasana). Begin in a comfortable seated position, legs crossed. Relax your feet and allow your pelvis to be in a neutral position. Think about how you are breathing. Feel the sensations in your body. Sit for a minute and feel the sensations that come with being unrushed, still and internally aware.
2. Neck Roll: Allow your head to fall toward your chest and slowly move your head around in a full circle to the right three times and then to the left three times. Invite the feeling of letting go. Return to the easy pose and lift the crown of your head up.
3. Shoulder Roll: Roll your shoulders in forward circular motions four times and then backwards four times. When you are finished inhale, bringing your hands over head and exhale, placing your hands together at chest level.
4. Tabletop Position (Bharmanasana): Slowly move onto your hands and knees, placing your wrists directly under your shoulders and your knees under your hips. Your palms should be on the floor, fingers facing forward with your weight evenly distributed on your palms. Center your head in a neutral position and soften your gaze downward.
5. Cow Pose (Bitilasana): Inhale as you drop your belly toward the mat. Lift your chin and chest and look up toward the ceiling. Pull your shoulders away from your ears.
6. Cat Pose (Marjaryasana): Exhale and pull your stomach toward your spine and round your back toward the ceiling. Gently release the top of your head toward the floor.
7. Repeat Cat-Cow five to 10 times in an unrushed and peaceful rhythm.
More Info: nytimes.com