1. Bring your right hand to your right shoulder, and your left hand to your left shoulder.

2. Start by drawing the elbows inward to touch each other.

3. Next, bring your elbows up next to your head so that they point to the ceiling.

4. Then, bring the elbows back down and open them outward so that they point to either side of you.

5. Repeat this movement for 30-60 seconds.

1. Raise your right leg, bringing the knee up to your chest and keeping your right foot flexed. You can keep your left leg straight, or bring it inward as if you’re going to sit cross-legged.

2. Bring your right knee to rest in the crook of your right elbow, rotate the shin to run parallel to your chest, and rest the bottom of your foot in the crook of your left elbow.

3. Remain here for 30-45 seconds, release your right leg back to the mat, then repeat with the left leg.

1. Bend your legs at the knee, bringing the soles of your feet together in front of you.

2. Inhale and grab onto your feet with both hands. If possible, gently try to pull your heels in a bit closer toward the groin.

3. Your arms and shoulders should remain relaxed, but your spine should be long and straight. Don’t force the stretch beyond what feels right!

4. Pretend that your legs are butterfly wings, gently flapping the knees up and down. This gets your blood circulating and generates warmth in the muscles.

5. Continue this movement for 30-60 seconds.

6. To release, stop the movements, let go of your feet, and stretch one leg at a time straight in front of you.

1. Slowly uncross your legs and rock forward onto your hands and knees.

2. Inhale and arch your back downward, pushing your tailbone up and outward. Tilt your head back slightly, keeping your shoulders engaged and opening the chest. (Cow)

3. On your exhale, tuck your chin and tailbone inward, pull your shoulder blades apart, and round your spine like a cat that’s stretching or startled. (Cat)

4. Repeat this movement for 30-60 seconds.

1. Begin in Easy Pose.

2. Inhale, raise your right arm above your head, and bring your left hand to your right knee.

3. Exhale and lean your upper body to the left, bringing your right arm up and over.

4. Breathe deeply here for 30 seconds, then inhale back to center and repeat on the opposite side.

1. Relax your arms, placing the hands either on your lap or the floor. You can stay seated the way you are or bend your knees to sit cross-legged.

2. Tuck your chin and slowly relax your head forward, feeling a stretch along the back of your neck and the base of your skull.

3. Gently roll your head in a clockwise circle 4-5 times, then counterclockwise 4-5 times.

1. Start in Mountain Pose (Tadasana) Make sure you have a firm base of support through your feet.

2. Bend the knees and slowly lower your tailbone as if you’re about to sit in an invisible chair, leaning the upper body very slightly. Try to make your thighs as parallel to the ground as you can.

3. Breathe here for 30 seconds.

1. Begin by taking a deep breath and raising the upper body, reaching the arms forward, and rounding the spine very slightly.

2. Exhale, then inhale again, this time also raising your legs off the ground. Raise them as far as you feel comfortable with.

3. Keeping the core muscles tightly engaged, remain in this pose for 30-60 seconds.

4. Release and relax your whole body back down to the floor.

1. Inhale your body forward, stacking your wrists under your shoulders and extending your legs straight behind you to come into Plank Pose.

2. Remain here for 30 seconds.

1. Begin by standing with your feet shoulder-width apart and holding a pair of dumbbells by your sides with your palms facing upward using an underhand grip.

2. Curl the dumbbells up to your shoulders while rotating your wrists so that your palms are facing upward. Keep your elbows close to your sides and contract your biceps at the top of the movement.

3. Pause for a brief moment at the top, then slowly rotate your wrists so that your palms are facing downwards before allowing the dumbbells to return to the original position.

1. Start out lying prone (on your belly).

2. Tuck your toes, then inhale and lift onto them, taking the tailbone back and up until your arms and legs are fully extended, creating an upside-down V shape with your body.

3. Remain here for 2-3 full breaths.

1. Plant your palms beside your upper body with your elbows bent, pressing all ten toenails against the ground.

2. Inhale and straighten your arms, pressing down into the tops of the feet to lift your legs and pelvis away from the ground.

3. Pinch the shoulder blades toward each other to open the chest, taking a gentle skyward gaze without overdoing the curve in the back of the neck.

4. Remain here for 60 seconds, breathing deeply and feeling your chest opening.

1. Starting from Staff Pose, lean back slightly, supporting yourself by planting your hands on the ground slightly behind you on each side.

2. Inhale and push your thigh bones into the ground and open your legs roughly 90 degrees (or whatever amount feels the most beneficial for you).

3. Exhale and engage your feet, toes pointing straight up.

4. Inhale and shift your weight slightly back onto your hands, broaden the chest, and tilt your head back to gaze at the ceiling - or however far you can without straining the neck.

5. Hold this pose for 30-60 seconds, breathing deeply.

1. Begin with your legs out in front of you, sit bones grounded and spine tall.

2. Push your heels away from your body, engaging the feet and toes. Your arms should be by your side with your palms or fingertips pressing down into the floor.

3. Inhale and keep the front of your torso long as you hinge forward at the hips and reach for your toes/feet.

4. Remain and breathe here for 60 seconds, lengthening your torso forward and walking your hands forward with each exhalation until you can grasp the outer sides of your feet.

1. Begin by lying supine on the floor or mat.

2. Inhale and widen your legs, bringing your feet to the sides of your mat (or a bit further than hip-width apart). Rotate the feet outward so that the toes point away from each other.

3. Lift your pelvis slightly to tuck your tailbone, then release back to the floor and soften the lower back without flattening your back. Lengthen the base of your skull away from the back of your neck.

4. Extend your arms straight up toward the ceiling and broaden your back by rocking your upper back from side to side slightly and pulling the shoulder blades away from each other. Then, relax your arms back down to the floor next to you, palms up and fingers relaxed.

5. Focus on relaxing your face and neck muscles. Close your eyes, completely relax them deeper into your skull, then rotate them down as if to gaze directly at your heart.

6. Stay here for as long as you’d like, letting your mind enter a meditative state while you progressively relax your muscles.

7. When you’re ready to exit the pose, exhale and roll onto one side. Take a breath or two here, then exhale and slowly press your palms to the floor and lift your upper body to come to a seated position.