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The practice begins with Cassandra welcoming viewers to join her and laying down on their backs. It's recommended to perform this routine right after getting out of bed, emphasizing that no props are necessary. The initial pose involves drawing the knees towards the chest, which is a great way to ease any morning stiffness in the lower back. The gentle rocking motion side to side helps massage the back and connect with breath, inviting participants to reflect on what kind of day they wish to have.