This sequence emphasizes balance: on your hands, hands and knees, and standing on one leg, as well as when moving the spine in all directions—forward, backward, and sideways. It’s great to do whenever you want to cultivate balance and presence in your body and mind: first thing in the morning or last thing before going to bed or anytime in between. It takes about five minutes, but feel free to repeat the entire sequence or any section as much as you like.

As you move through it, notice when your mind strays, and return to the sensation of the breath or any other physical sensation, such as stretching, quivering, or your muscles tiring. That’s how you’ll know when to push and when to back off.

It’s particularly useful to do this sequence before meditation practice as it will create both strength, flexibility, and stamina that will support the physical effort required for sitting.