1. GO SHORT. Set aside fifteen minutes to start. It's hard to convince yourself that you don’t have that amount of time.

2. CENTER YOURSELF. Sit, settle, and prioritize your breath over what's on your mind. When thoughts bubble up and come to a boil, put your breath back on the front burner. This can be your entire practice, or it can serve to center you before moving into asana.

3. TUNE UP. Gently warm up with seated movements that may or may not look like yoga: neck and shoulder rolls, side-body stretches, easy twists, back extension and flexion, and/or wrist and ankle rolls, for example. Listen to your body so you can begin to bring energy in and tension out where you need it.

4. DRAW IN. Lie down on your back and draw your knees into your chest; inhale fully with your head down, and then exhale completely as you bring your nose toward your knees. Hold this shape while breathing slowly and steadily for several breaths. Exhale and relax on your back with your legs extended. Take eight long, slow breaths, connecting body and mind through attention to your breathing.

5. STRETCH OUT. While on your back, bend your knees and place your feet flat with your arms alongside your body. Inhale and lift your arms overhead while your hips rise; exhale and lower your arms and hips to your starting position. Repeat five times, letting your breath lead the movement, not vice versa.

6. WRAP IT UP. Still on your back, with your knees bent and your feet flat on the floor, take your feet wider apart. On the exhale, drop both knees to the left as your head turns right. Inhale to center and reverse sides on the next exhale. Move slowly side to side with your breath for several rounds before pausing on one side for a longer hold. If needed, rearrange your feet and knees in order to remain comfortable in this gentle reclining twist. Lengthen your exhales as you relax into the twist. Repeat the longer hold on the other side.

7. RESET. Draw your knees into your chest and rock side to side. Come back to center, keeping your tail down and your feet in the air. Move your knees wide and your big toes in toward each other while holding your knees or shins. After several long, slow breaths, extend your legs along the ground and make yourself comfortable to rest on your back for several minutes. Surrender your bones to gravity and offer your practice to someone or something you love—and then let it go with an audible sigh. Allow five minutes for this final posture before moving into the rest of your day.