"Start your sequence in a meditative seat," Davidson says. "This might mean in Easy Pose with legs criss-crossed in front of you, or Hero Pose, kneeling and sitting back between your heels. Both poses can be quite intense, the first one on your hips and the second on your knees, so listen to your body."
Prop yourself up on a stiff pillow, thick, folded blanket, or a large towel — elevating your hips can reduce compression (bone-on-bone tension).
Once you get comfortable, Davidson says to start to notice which parts of your body are "meeting the earth." For example, Davidson says to imagine them rooting down.
"Next, notice where the boundaries of your body meet the space and air around you. As you root your seat down, lengthen your spine, gently tucking your chin and lifting the crown of your head."
If you're feeling tired, heavy, or sluggish, Davidson recommends placing your palms face up on your thighs to invite in more energy. If you're feeling anxious, place your palms face down for more grounding.
Sit in this position for one minute.
Davidson also recommends using this time to set an intention with a word or a phrase that encompasses how you want to feel. "If your mind starts to wander, use your breath and intention as an anchor. For instance, breathe in and silently say, 'I am,' then breathe out your word or phrase. 'I am . . . strong.' 'I am . . . confident.' 'I am . . . unstoppable.'"