A starting position that helps focus awareness on breathing and the body; helps trengthen lower back and open the groin and hips. Sit cross-legged with hands on knees. Focus on your breath. Keep your spine straight and push the sit bones down into the floor.
Allow the knees to gently lower. If the knees rise above your hips, sit on a cushion or block. This will help support your back and hips. Take 5-10 slow, deep breaths. On the next inhale, raise your arms over your head. Exhale and bring your arms down slowly. Repeat 5-7 times.