Seated

Sit on the floor and extend both legs straight out in front of you, with your feet together or hip-width apart.

Flex your feet by drawing your toes back toward your shins, and press the backs of your thighs down into the floor.

Place your hands on the floor beside your hips, fingers pointing forward, and press down to lift and lengthen through your spine.

Sit up on the front edge of a folded blanket if your lower back rounds, and keep a soft bend in your knees if your hamstrings feel tight.

Draw your lower belly in, lift the crown of your head, and let your shoulders relax down away from your ears, breathing evenly for 5 to 10 breaths.

To release, bend your knees, hug them in toward your chest, and shake your legs out before moving on.