So we are going to begin in sort of a lotus pose. A proper lotus pose is quite complicated and this will do just fine. You can just stack your feet one on top of the other, sit in what most people call Indian style, just make sure that your sits bones are on the floor or I like to sit on my little faux sheep skin rug because it is nice and soft and cushy. You want to make sure that your sits bones are making contact with your surface. Now some people are extraordinarily tight through the hips and when they try to sit in this pose their knees come up thusly. If you are having this problem and your knees are coming up past your weight or past your mid section, get anything, get a block or get a blanket like this and just put it right underneath your sits bones to raise the pelvis up and drop the knees down below the waist. So make yourself comfortable in this position and once you are here all you're going to do is feel your sits bones on the floor and start to take notice of your breath just for a moment, we are going to inhale and exhale and I like to close my eyes just because it helps me to focus instead of having all of this outside influence, it makes it a little more difficult for me to bring my attention to my breath and keep it there. So we're not going to do this for long, don't worry. All we want to do is plant the sits bones on the floor and as we inhale feel ourselves growing a little taller, just the crown of the head is extending up toward the ceiling. We are not going to bring tension into our shoulders, or our arms, or our hands and in fact even as we lift up we are going to drop the tension form our jaw, from our shoulders, all the way down so that as we exhale we feel our energy falling in to the floor through our sitting bones. Easy as pie, we breath all the time, you've been doing it all the time, inhaling, crown of the head reaches high and exhaling the energy drops gently through the sitting bones into the floor releasing again through the hips this time, inhaling and exhaling, inhaling, don't let the shoulders creep up, keep them down and exhaling. The energy falls into the floor so you are grounded and you are tall at the same time. From here we are going to start to bring some movement into the lower part of the spine by moving the rib cage and all we're going to do is move it forward, move it to the right, move it back so that the pelvis tucks under and will rock backwards kind of on to our tail bone, move it to the left and move it forward again all we are doing is moving the rib cage in a gentle circle and bringing some movement into the lower part of the spine. Inhale as the rib cage comes forward and you tip forward on to your sits bones and as you exhale you sink back on to the tail bone. That's all you are doing is connecting the breath with the movement. Inhaling and exhaling and then when you feel comfortable there you are going to reverse that movement so we get the opposite circle and inhaling and exhaling, keep checking in with the jaw, the muscles of the throat and the shoulders, with the shoulders dropping down, I don't want to be doing it like this. That's like thriller or something; I don't know what that is so stay here as long as you wish. You can reverse your circles but I would say take at least eight breaths in each direction, bringing some movement into the spine. When you are done here come back to center and prepare to move on to our next pose.