Mild and Mindful Vinyasa

Start in shavasana (Chapter 19, "Dead to the World"). Inhale and bring your hands under your tailbone, lifting up into the half fish pose (Chapter 14). Hold for a few breaths, then come out of the pose, exhaling, and rolling over into the child's pose (Chapter 18). Stay in the child's pose for a few breaths, inhale, sit up, exhale, and move into the hero pose (Chapter 17). Inhale as you move up, then exhale into the staff pose (Chapter 17). Inhale into any meditation pose (take your pick—see Chapter 17), and—you guessed it! Meditate for a while.

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