Start by laying back with your knees bent, feet flat to the floor and arms out to the side
Gently lift your hips and start to lengthen the pelvic area, slowly lower the hips back down
Release one leg out fully at a time and have them slightly apart
Bring your arms out to 45 degrees by your side
Close your eyes and relax, getting rid of any thoughts that you may have in your head, this may take a lot of practice, that is why you need to focus on breathing from the lower abdomen if you feel your mind travelling refocus back to the breathing
As you breath focus on the feeling in your body sinking into the ground
Starting with your toes start to scan the body for any tension and relax
Roll the outer thighs out to the side as you relax the pelvic area
Feel the heaviness in the whole of your body as you slowly breath
Keep the neck, shoulders and face relaxed including the jaw bone
To release from the pose start to slowly move the fingers and toes, gently moving the arms and legs
Practise makes perfect, even if you can only switch off for a minute or two that is better than nothing, you will get there. Believe and trust in yourself
