1. Constructive rest and gentle warm-up

Start by lying on your back with your knees bent and feet planted on the floor. With your arms resting alongside you, open your palms so they are facing the ceiling. Gently stretch your palm and fingers and then close your hand so that the tips of your fingers lightly touch. Do this a few times on your own breath's rhythm, matching your inhale with the opening of your hand and exhale with the meeting of your fingers.

2. Knees to chest pose (Sanskrit: Apanasana)

Hug both knees into your chest and begin to gently massage your lower back by rolling side to side.

3. One knee to chest pose (Sanskrit: Eka pada apanasana) to a variation of Reclining hand-to-big-toe pose (Sanskrit: Supta Padangusthasana)

Keep the right knee hugging in towards your chest, and stretch your left leg out long. Gently draw circles with your right knee to warm up the hip area and begin to release tension held here.

Interlace your fingers behind your thigh and begin to straighten your leg towards a 90-degree angle (imagining the sole of your foot is parallel to the ceiling). Bend your knee any amount to stretch your hamstring muscles. Hold this for four or five breaths. Switch sides.

4. Simple supine twist (Sanskrit: Jathara Parivartanasana)

Hug your knees back into your chest and on your next exhale, allow your legs to fall over to your left. Stretch your arms out to the side like a "T" or like a cactus by bending your elbows at a 90-degree angle. Come back to center on an inhale, and on an exhale, allow your legs to fall over to the right.

5. Thread the needle (Sanskrit: Sucirandhrasana)

Cross your right ankle over your left thigh, flexing your foot. Lift your left foot off of the floor and interlace your fingers behind the left thigh. This can be a deep stretch in the hips and gluteal muscles, so if it feels too deep, you can leave your left foot planted on the floor. Stay here for a few breaths and then switch sides.

6. Savasana

Stretch your legs out long with a yoga bolster or pillow under the knees to relieve your lower back and a folded blanket or pillow under your head. To make Savasana extra grounding, I suggest folding a couple of blankets and placing them on your upper thighs and belly. Allow yourself to be held up by the ground. Your neck and legs are held up by props and your back can spread across the floor. Slowly scan your body and notice if there is anywhere you can do less, like unclenching your jaw. Notice any feelings that arise without judging yourself - see if you can meet your thoughts and feelings with compassion.

7. Closing

After a five or 10 minute period of relaxation, draw your knees into your chest and roll onto your right side in a fetal position. Slowly and gently come up to a seated position. Take a moment to thank yourself for making space in your day to go inward and take care of yourself. Remind yourself that you can always return to this sequence or even just a short seated meditation to press "pause" and take a break. Namaste.