This video is not “in real time.” You may take just one or two of the poses and stay in it for 30 minutes if it serves you. Always be bringing your attention back to your breath once you find a comfortable version of the pose. Attempt to elongate your exhale by doing so more slowly and more completely than normal. You are moving towards taking twice the amount of time to exhale than inhale.

The postures described in the video are the following:

1. Mid-back extension done with a folded blanket under the shoulder blades. Feel free to place this neatly folded blanket where it feels most comfortable.

2. Neck roll for tight muscles or persistent pain at the neck. This feels wonderful and could be used in conjunction with other postures.

3. Mountain Brook pose, you will need 2 blankets for this, essentially it is a combination of the first and second postures shown.

4. Legs up the wall, try this if your legs are achy or if it is night time and you are getting ready for sleep.

5. Legs on a chair this one is a great way to relieve lower back pain. If it is not quite comfortable try placing a small folded blanket under the buttocks/low back area.