Hi my name is Scott Soller, yoga instructor on behalf of Expert Village. You can also use a yoga block to elevate the seat and bring the knees down which also helps your back to soften and be protected. From a comfortable and stable posture let's lower the chin, then on the inhale turn the nose to one side, inhaling up, exhaling turning in tray circles around the body. Imagine you have a halo or rainbow around your body and that you're tracing that rainbow or halo with your nose. And then in comfortable place reverse turning at the zenith, keep your throat open, exhaling down to the side. This aligns the neck vertebrae, opening up the neck, helping the jaw relax into the settle body of the throat chakra. Continue in this way as long as you feel necessary. And then rest out, draw your gaze out in front.