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.
6 of 9 | 4a Four-Legged Table
Sit with your knees bent, feet flat on the floor, about hip-width apart. Place your palms on the floor close to your hips, arms straight, and fingers pointing forward; tuck your chin in slightly. Press down through your palms and feet and raise your hips just off the floor.