Begin with a 15 minute meditation, then spend the majority of the practice on your back making slow movements. Focus on ways to bring greater fluidity to your nadis through twists, forward folds and back arches. Learn how the nadis are channels that flow throughout your body and how you can effect these mini rivers by stretching, squeezing, wringing and flushing. Props Needed: A bolster, blanket, block and a strap.