So basically we put the hands down and cross the ankles directly behind us, sit on your rear end, extend the legs forward and then from here, just find your way down to Mother Earth, as you lay down on your back. When you lay down on your back, see if you can squeeze both of your knees to your chest. Give yourself a big squeeze. Maybe you can even move side to side and give yourself a little massage on the spine. You could always rock back and forth, just anything that feels natural for you and then from here, we can put a simple flow, together. So let?s see if we can start by inhaling, stretch the arms over your head, all the way to the back of the room and send the legs straight up, into the sky, at the same time. So everything is reaching high. As you exhale, just squeeze the knees into your chest, one more time. Ready? Inhale, stretch and expand, on the inhale. Exhale, squeeze the knees, into your chest. One more time, inhale, stretch up and into the sky, exhale and release, let go, bring the knees to your chest. Keep breathing through the nose, just deep. Now continue with that simple flow, except for the next forty-five seconds or so, on your own right. Just inhale up, exhale and let go. Once you finish, after forty-five seconds or a minute, whatever time you want to add to it, see if you can just take a couple breaths, as you hold you knees to your chest and you keep the mind quiet, observant or whatever is happening with you.