Lying on your back, lift the pelvis and tailbone away to comfortably spread the lower back. Keep just s light, natural arch to the lower back. Rest the pelvis on the ground. Lengthen your legs, opening legs hip width apart. Let your legs and feet evenly and naturally roll outwards and feel your groin soften.
Lift your arms and shoulders up enough to spread your shoulder blades and back ribs. Ease your shoulders away from your neck. Then, rest the arms beside the torso at about 45 degree angle. Place the arms up to encourage the chest and shoulders to open up. Imagine your collarbone and chest spreading as your arms settle.
Lengthen the back of your neck slightly moving your chin towards the chest.
When comfortable take a slow deep inhale. On the exhale allow the body to relax and sink into the mat. Maintain complete stillness and begin to quit the mind, this can be anywhere from 5-20 minutes.
To exit, inhale as you bring your knees to chest and squeeze them into the body on the exhale. End by rolling to the right side (fetal position) pausing to feel yourself mentally centered. Push for the right up to sitting. Take a moment to stand tall and feel the calmness crated win the body.