Thunderbolt

Begin kneeling on the floor with your knees together and the tops of your feet flat on the mat behind you.

Slowly sit your hips back onto your heels, and if there is any pinching in the knees place a folded blanket or bolster between your hips and heels to reduce the depth and protect the knee joints.

If your ankles or the fronts of your feet feel strained, roll a blanket under your shins so the ankles are not forced flat, easing out before there is any sharp sensation.

Rest your hands on your thighs, stack your shoulders over your hips, and lengthen up through the crown of your head as you draw the lower belly gently in.

Soften your shoulders and breathe slowly and evenly, holding for anywhere from several breaths up to a minute or two as comfort allows.

To come out, lean forward onto your hands to lift the hips, release the legs out in front of you, and gently shake out the ankles and knees.