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Begin in vajrasana, which just means that you sit comfortably on your heels. The knees
can be more together. If you find that that's not comfortable, you can take a blanket, fold
it up and place it on top of your calves and then sit on that. Even a roll might help.
If that's still not comfortable, then sit in a way that is. Either in a cross legged
position, or maybe even in a chair. We'll just start by making ourselves present with
the braff (phonetic), aware of the skift (phonetic). And then once you feel ready to begin your
practice, please turn on your mat. And take child's pose. So you sit back on your heels,
the knees are wide apart and rest your forehead on the floor. Allow your arms to come out
in front of you, or they can also rest on your forearms on your elbows by the sides
of the face. Take some long deep breaths and receive yourself, receive your breath. Then
please inhale and lift up to table pose. And from table pose, just take a few rounds of
the cat and the cow tilts. On your exhalation you arch your spine to the sky, on your inhalation
you melt the heart toward the floor.
After a few rounds of braff, come back to the center and sit back on your heels.