1. Child’s Pose (Balasana)

This resting pose provides a sense of calm and stability. Be cautious if you have hip or knee injuries.

• Kneel on the floor and bring your big toes together.

• Separate your knees hips width apart or as wide as the edges of the mat.

• Exhale and sink your torso onto your thighs.

• Let your hands relax alongside your torso, so your arms are pointed to the back of the room, palms facing up. This should release shoulder tension by widening your shoulder blades away from each other.

• If you want a more active pose, reach your hands forward, palms down on the mat.

• Keep your forehead on the ground. Roll your head to each side gently. This releases tension in your brow.

• Take slow and steady breaths, in and out through your nose.