• From lying on your back, transition to a sitting position. First, roll to the side that is more comfortable for you. You might want to keep a stronger arm • Come up to sit on a folded blanket or cushion so that when you cross your legs, your knees are positioned lower than the top of your pelvis. • If you aren't comfortable sitting cross-legged, then you might sit in a chair or extend your legs out in front of you. • Check that your lower back isn't rounding behind you but instead feels like it is traveling forward, keeping the natural curves of your spine. • You should feel as if you can maintain this length of your spine even if you lift your hands away from the floor. If not, elevate your pelvis by sitting on more blankets. You can also support your legs with blankets, cushions or yoga blocks. • Turn your chin towards your right shoulder, then back to the center; then turn it towards your left shoulder and back to the center. Repeat these movements a few times. • Bring your right ear to your right shoulder, then your chin towards your chest, then your left ear to your left shoulder. • Lifting your chin, bring your right ear to your right shoulder so you are gently circling your head without dropping it forward or back. • Circle three times to the right, then change direction and circle three times to the left. This opens up the lymphatic vessels that lie close to the surface in the neck.
