Minute 1 Sit in a chair or cross-legged on the floor. Interlace your fingers and rest them on your lower abdominals. Gently tense these muscles, drawing them toward you as you make a hissing sound. Repeat 2 or 3 times.
Minute 2 Let your head hang, dropping your chin to your chest. Breathe and give in to gravity. Slowly lift your head back up. Repeat 4 or 5 times.
Minutes 3–4 Lie on your back and rest your calves on a coffee table or a low stool so that they’re parallel to the floor. Without lifting your lower back, slowly raise your tailbone a couple of inches and then relax. Repeat 5 or 6 times while making the hissing sound.
Minutes 5–6 Slide your feet to the edge of the coffee table or stool. Let your thighs gradually fall open, using the weight of your legs and gravity to stretch out your inner thighs. Then bring them back together. Slowly repeat 3 times.
Minute 7 Sit in a chair with your legs hip width apart, or find a comfortable cross-legged position on the floor. Bend at your hip joints and let your torso give in to gravity, releasing the tension in your buttocks. Rest. Use your lower abdominals to straighten back up. Repeat 2 or 3 times.
