Note: Before a meditation, It’s a good idea to get your props ready – like a cushion or blankets – so that at the end of this sequence, you are prepared and focused.


Start in Easy Pose (Sukhasana) with your legs crossed sitting down. Place your hands in a comfortable position such as resting on your knees, palms facing up or down, whatever is best for you.

Take three deep breaths in through your nose and out through your mouth.

Place your right hand on your left knee and twist to the left. Hold this pose for five deep breaths.

Come back to the center, take three deep breaths and repeat, using your left hand on your right knee and twisting to the right.

Sitting Warm-up

You can either stay in Easy Pose or move to Hero Pose by sitting up on your shins with your feet tucked underneath you. Interlace your fingers and stretch your arms overhead. Take five deep breaths in through your nose and out through your mouth.

Release your fingers and bring your arms in front of you, placing your right arm under your left. Bend your elbows and wrap the forearms until your right fingers press into your left palm.

After five deep breaths, release and repeat with the left arm under your right.

Warming the Spine and Legs

Place your hands and knees on the mat in a relaxed motion. Inhale as you move your hips forward, reach the chest forward and look upwards. Exhale as you move the hips back and round the spine. Repeat this motion ten times.

Raise yourself up on your toes and fingers to begin the Downward Dog Pose (Adho Mukha Shvanasana). It might feel good to focus on stretching the spine; or you might bend one knee at a time, warming up the leg muscles. Do this for between five to ten deep breaths.

Stretching Further

Bring your right foot forward and flat whilst bringing your left knee down on or close to the mat, feeling the stretch in the thigh muscles. Hold this position for five breathes before slowly alternating to left foot forward, right knee down.

Lower your body onto the mat and place your hands on either side, palms down adjacent to your chest. Take a moment before using your hands to lift the chest, head reaching upwards. Hold this pose for three breaths before returning to Downward Dog.

Centre Your Balance

To finish, return to the Easy Pose or Hero Pose. Stretch yourself upwards for five deep breaths and relax. When you’ve finished you’re ready to meditate.