All poses in this short yoga practice are seated poses, so they can be done without a yoga mat, you just need some clean spot where you can sit comfortably for 10 minutes.
If you find sitting on the floor uncomfortable on the hips and can’t keep your spine straight (cross-legged or other seated positions), it can be a sign of tight hips. Try placing a folded blanket or towel underneath your sit bones – it often helps to make seated positions more comfortable.
Some of the poses in this practice (cross-legged sit, butterfly, 90/90 stretch) are not recommended for people with limited knee mobility, injured knees or other knee issues. As always, listen to your body and avoid any poses that cause pain.
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