Welcome back to the 10th week of our On-the-Go series! This week’s focus is a yummy yoga pose that is perfect for calming the mind and cooling the nervous system. I like to think of this pose as a way to express gratitude by bowing forward and surrendering. At the beginning of a yoga practice or even your workday, bring to mind a person whom you are grateful for — someone who has had a powerful impact on your life. Allow the efforts you put forth to be a way to honor that person. This simple act is a generous reminder of our interconnectedness to one another and allows our everyday actions to be a way to express gratitude to another being.

To melt into this pose, sit on the floor with your legs extended in front of you and drawn toward one another. Flex your feet and activate your legs. If you find your lower back rounding, sit on the edge of a folded blanket to elevate your hips. Roll the flesh from the thighs out so that you feel your sitting bones rooted into the earth. Inhale, extend your arms up over your head and lengthen your spine. Exhale, fold forward from your hips rather than the waist (where a belt would be). Reach for your feet or use a strap (a tie or bathrobe sash works, too) to wrap around the balls of your feet. Keep the spine long and continue to move with your breath: Inhale to lengthen the spine, exhale to fold deeper into the pose. Breathe deeply here for one to three minutes, then slowly roll up to an upright position.

The seated forward fold stretches the spine and hamstrings, helps relieve headaches and anxiety, soothes insomnia and calms the mind.

Kimberly Wilson is the founder of Tranquil Space Yoga and Tranquil Space Foundation. Visit kimberlywilson.com