Kneeling With Prayer Hands

Kneel and sit back onto your heels with your knees together and the tops of your feet flat on the mat.

If you feel pressure in the knees, place a folded blanket behind the knees or a cushion under the sitting bones to ease the joint.

Bring your palms together at the center of your chest in a prayer position, thumbs lightly touching the breastbone.

Lengthen your spine upward, soften your shoulders down, and gently lift through the crown of your head.

Close your eyes if you like and breathe slowly and evenly, letting the chest stay open and the face relax.

Hold for 8 to 12 calm breaths, then release your hands and lean forward onto your palms to come off the heels.