In this practice, you will need a block and a bolster. Place them next to the side of your mat. Let's begin.

Start by lying face down at the top of your mat in a belly shavasana pose. Close your eyes and deepen your breath. Observe the rise and fall of your back as you breathe.

Next, come into a tabletop position on your hands and knees. Feel free to add any movement that your body is calling out for. Then, come into hero pose with your knees together. Sit on your heels, relax your shoulders, and close your eyes.

Bring awareness to the room around you, the furniture, the mat beneath you, the clothes on you, the sensation within you, and the breath that moves through you. Gently open your eyes.

Shift your weight off to one side and swing your legs out in front of you. Place your right leg long, pointing to the upper-right corner of your mat, and bend your left knee with the sole of your left foot placed on your right inner thigh. Grab your bolster and place it along the center of your mat lengthwise. Then, place your block on top.

Sit up tall from your hips and inhale to lengthen your spine. Exhale and hinge forward from your hips towards your bolster. Use your bolster and block to support the weight of your head. Find a place where you can begin to release the weight of your body, your head, neck, shoulders, and even your breath. Find comfort within the discomfort.

Switch sides and repeat the same sequence with your left leg long and your right knee bent. Use your block and bolster to support you and let go of any tension or tightness in your body.

After both sides, come back to a seated position with both legs out in front of you. Take a moment to reset your body. Then, take your legs wider for a seated wide leg forward fold. Inhale to lengthen your spine, exhale and hinge forward at your hips. Use your props to support the weight of your body and allow yourself to relax and release any tension.

Finish the practice by coming back onto your hands and knees and returning to hero pose. Close your eyes and bring awareness to your surroundings, your body, and your breath. Take a moment to appreciate the practice and the benefits it brings. I hope you found it beneficial. Remember to take care of yourself and make time for self-care.