Sit or lie down for 5 minutes. If you sit, use moldable pillow just under your "sitz" bones (the two bones that point downward in your buttocks). Breathe slowly and deeply; with each breath, say mentally "inhale" on the inhalation and "exhale’ on the exhalation. If your mind wanders, gently bring it back to the breathing; use the belly breathing where when you inhale you press the belly out and when you exhale you squeeze the belly inward.

Sitting: Lift up right leg, make ankle circles (6) and then go in opposite directions (6). Then make knee circles (6) and go in opposite direction (6). Then make circles with the whole leg (6) and go in opposite direction (6). Repeat whole process with left leg.

Standing: Make full pelvic circles (6-8) in one direction, then change directions and do (6-8) in opposite directions.

Next, do arm circles, arms extended out to the sides at shoulder height, palms facing down. Make circles as big as you can (6-8 or more). Repeat in opposite direction.

Mountain: Holding strap, stand with feet solidly on floor about hip width apart, press through balls of feet, heels, spread out toes then press them down into the floor; pull up on knee caps, tightening the thighs; tuck your tail under (so "pitcher doesn’t spill its water"); pull out of waist, elongating through the vertebrae of the spine from tailbone to skull; press shoulder blades towards each other in half way back position; press palms to sides of body with fingers together and fingertips pressing down toward the earth; press up through the top of the head, as though head was going through ceiling to meet the sky.

Breathe 4 deep breaths. Strap is held in front of you with both hands. Lift the arms to the sides, turn palms facing up and press up fingertips to sky, with strap holding the hands toward one another, arms shoulder-width apart. Breathe 4 deep breaths. Return to starting position.

Quarter Moon: Standing in Mountain, arms by side, lift right arm up to side and then over your head, leaning your body to the left. Breathe 3 deep breathes. Return to starting position. Do the same with the left arm lifted and leaning toward the right, 3 deep breaths. When arm is lifted, use strap to gently tug with the lowered arm to bring the higher arm over more in the bend.

Half Moon: Standing in Mountain, lift both arms up, first to shoulder height (the horizon), arms shoulder width apart. Lean to the right and breathe 3-4 deep breaths. Return to standing position and repeat whole process, leaning to left side. Use the strap between your hands when arms are up.

Standing Yoga Mudra: Standing in mountain, but with legs spread apart. Hold strap between both hands. First inhale lifting strap up and exhale bringing the strap behind you back. Repeat 4-5 times. Then, using strap held between both hands; lift arms up over head, hinge at hips and behind upper body over toward floor. Extend arms as far as you can in front of you on the floor if possible. Repeat 4-5 times.

Return to standing position with feet wide apart. Inhale and raise strap and arms over head. Exhale and lower arms and strap behind your back. Inhale. When you exhale, hinge at hips and bend forward so head comes toward floor. When all the way down, lift up arms and strap as far as it will go towards your head. Breath3-5 deep breaths and then return to standing position and close eyes to absorb movement.

Warrior I: Stand with feet wide apart and lift arms and strap up over your head. Turn the right foot out 90 degrees and the left out 45 degrees. Bend the right knee. Take a deep breath in, lean over the bent right knee with the arms still stretched above your head. Slowly lift up the arms and upper body to an upright position. Press the chest points out and rotate upper body (hips are like your "headlights") toward the same direction as the bent right knee. Adjust your hips several times to adjust your right hip tilt. Breathe deeply, at least 4-5 times. Return to the starting position and repeat on the left side.

Warrior II: Stand with feet wide apart; holding strap in both hands, raise arms to the horizon (shoulder-height), holding strap in front of body, between thumbs and index fingers. Point remainder of fingers to their respective sides. Bend the right knee. Square the hip bones to front. Press right knee back toward right little toe and re-square hip bones forward. Turn with just the head and look out over the right finger tips. Hold for 4-5 deep breaths. Return to starting position. Repeat on opposite side.

Starting on Belly: Lie on belly, lifting the right leg, and then stretching out through the right toes, take 2 deep breaths. Return right leg to floor. Repeat process with left leg. Then, with arms stretched on the floor over your head, lift right arm from floor and stretch through the fingertips, take two breaths, then return right arm to floor. Repeat process on left side.

After stretching out on belly as above, bring arms down by your sides and tuck the hands under your body, palms facing up. Inhale up your right leg straight and press out through the toe tips and up through the heel. Hold and breathe 4 times. Return right leg to floor. Notice it is longer than the left. Repeat the process on the left leg.

From the above position, now inhale up both legs straight, as close together as you can. Press out through the toes and up through the heels. Hold for 3-4 breaths. Return to starting position.

Starting from belly down position as before, bring arms out from your sides 30 degrees (1/3 of straight out). Inhale and lift the head and upper chest from the floor. Breathe 2 breaths. Return to starting position. Inhale and lift up the head, chest and arms, breathe 2-3 deep breaths. Return to starting position. Inhale and lift head, chest, arms and legs (keep legs as close together as possible). Breathe 2-4 breaths. Return to starting position.

Take 5 -10 minutes at the end of your practice to just lie down on your back, cover your eyes, cover your body and breathe deeply, saying "Inhale" on the inhalation and "exhale" on the exhalation. If you would like, play low soft, soothing music to enhance this deep relaxation.

Congratulations!! You did it!