Sit down with your left leg extended straight in front of you.

Place the sole of your right foot against the inner thigh of your left leg. Reach forward and then downward over the left leg using both hands. Grasp your foot, or go as far down your leg as you comfortably can. Keep your chin lifted so it stays at a right angle to your chest.

Stretch until you feel a gentle but noticeable pull.

Breath: Maintain steady, long, slow, deep breaths throughout the stretch.
Continue for 2 minutes.

Follow the same setup as the Front Stretch on the left side, but this time extend your right leg straight out in front of you. Place your left foot against the inner thigh of the right leg.

Hold the position and continue for 2 minutes.

Extend your left leg straight out in front of you, and place your right foot against the inner thigh of the left leg, just like in exercise #1. With your left hand, reach for your left shin, ankle, or foot—whichever feels accessible. Bring your right arm behind your back. Tilt your pelvis forward to lift and open the chest. Turn your chin toward your right shoulder, keeping the head upright—avoid letting the left ear drop toward the left shoulder. Lean gently to the left, stretching sideways over the extended leg. You should feel the stretch through the left hamstring and the right hip.

Breath: Stay steady and begin Long, Slow, Deep Breathing.
Continue for 2 minutes.

Same as Side Stretch Left, but with the legs and arms reversed.

Continue for 2 minutes.

Sit comfortably in Easy Pose—a relaxed cross-legged position. Hold your shins just above the ankles with both hands.

Breath & Movement: As you inhale, tilt the pelvis forward and lift the chest high, opening the front of the body. As you exhale, round the lower back and rock the pelvis backward. With each inhale, focus on lifting the chest fully. Keep your chin parallel to the ground throughout both movements.

Continue this rhythm for 3 minutes.

Lie flat on your back with your arms resting by your sides, palms facing down against the floor.

Breath & Movement: As you inhale, draw your left knee toward your chest while simultaneously sweeping your right arm up and over to rest on the ground behind you. Exhale as you return to the starting position. Then repeat the movement with the opposite leg and arm. Focus on directing the breath’s energy to the navel center as you move.

TIME: 2 Minutes

Cat-Cow is an excellent exercise for bringing flexibility to the entire spine.

Begin on your hands and knees with your hands shoulder-width apart and fingers pointing forward, and your knees positioned directly under your hips. As you inhale, tilt the pelvis forward, allowing the spine to arch downward while lifting the head and stretching the neck back. On the exhale, tilt the pelvis in the opposite direction, arching the spine upward and tucking the chin toward the chest. Let the movement flow smoothly from one position to the next.

Continue for 2 minutes.

Baby Pose is a resting posture that brings calm and release.

Sit back onto your heels and lower your forehead to the floor. Let your arms rest alongside your body with the hands near the ankles, palms facing upward. Allow the shoulders to soften and relax completely.

Breathe naturally and remain in the pose for 90 seconds.

Sit comfortably in Easy Pose. Reach your hands up to grasp your shoulders—right hand holding the right shoulder, left hand holding the left shoulder—with fingers in front and thumbs positioned behind.

Breath & Movement: Inhale as you twist your torso to the left. Exhale as you rotate to the right. Keep the chest lifted throughout the motion, and allow the head to move naturally with the shoulders.

Continue for 90 seconds.

Sit in Easy Pose with the hands on the knees.

Breath & Movement: Roll the shoulders in big, slow, smooth circles and breathe normally

Continue for 1 minute.

Lie flat on your back with your arms resting alongside your body, palms facing upward. If it feels more comfortable, you can keep your knees slightly bent.

Eyes: Let the eyes gently close.

Breath: Allow your breath to remain soft and natural.

Fully release any tension and rest deeply in this position for 3 minutes.

This series is ideal to practice either first thing in the morning upon waking or right before going to bed at night. It also serves well as a preparatory routine before longer meditation sessions or meditative kriyas.

In all Kundalini Yoga kriyas—which are exercises or sequences of exercises—it is especially recommended for beginners to take time to relax after each posture. This rest allows the body to integrate the effects of the practice before moving on to the next posture, unless otherwise directed.