To start: Begin with 3 to 5 repetitions of each move, no matter how fit you are. When you finish each move, pause and take 3 full breaths. To progress: Take your time with this practice. Add 1 to 2 reps each week, or as you feel ready, and work your way up to 21 consecutive reps of each exercise.
2 of 9 | 2a Modified Leg Lowering
Lie on your back on the floor, arms relaxed at your sides, palms down. Extend your legs in the air with your feet together and flexed upward, then contract your abdominals so your spine is firm against the floor; lift your head and shoulders off the floor.