Start out in a seated meditation position. Find a position that works for you. It is ok to lean against the wall. Hands come to knees, either face down or face up. Put them face-down if you need to ground out or face up if you need to receive energy. Find a nice straight spine, reaching through the crown of the head. Close your eyes and focus on your breath for about five minutes. Slow everything down and clear your mind. This entire sequence can be done by almost anyone. If you are in a wheelchair, have a caregiver assist you into the postures while on a bed or the floor. Enjoy your practice!
Inhale arms high, gazing up and taking a mini-back-bend.
Take a gentle foward fold, only working at your level. With each inhale, lengthen, with each exhale fold deeper. Work your way down after this to lay on your back with legs up the wall.
Slide your legs down the wall into suptabadakanasana. Hands come to inner thighs to increase the stretch.
Draw your knees into your chest and give them a big hug.
Inhale slowly to a comfortable, fetal position. Let the earth hold you.
Inhale up to a comfortable seated meditation position, hands come to heart center.
Inhale thumbs to third eye center.
Bowing forward, Namaste.
