Starting position: Start by lying supine (on your back). Bend the knees and plant the bottoms of your feet on the ground ~12-16 inches away from your buttocks (Constructive Rest Pose).

1. Inhale and sweep your arms along the floor, bringing your upper arms to rest on the ground next to your ears.

2. Spend 30-60 seconds here, collecting your thoughts and tuning into your breath. When you’re done, sweep your arms back down to rest beside your torso.

1. Start out lying supine with your legs extended straight and your arms relaxed.

2. On an exhale, lift and bend your right leg, bringing the front of the thigh toward your chest.

3. Inhale, straightening your leg with the bottoms of your feet facing the ceiling.

4. Exhale and lower your leg toward the ground, keeping it hovering a few inches above the floor.

5. Inhale and relax your right leg back to the floor completely, then repeat with your left leg.

6. Repeat 2-3 more times for each leg.

1. Begin lying supine. Bend the knees, planting the bottom of your feet on the floor at the outer edges of your mat.

2. Extend your arms straight out on the ground beside you in a T shape.

3. Keeping your upper arms flat on the ground, raise your forearms straight up and make sure your back and shoulder blades are broad. Then, rotate your upper arms back, bringing your forearms down to the ground pointing away from you (Cactus Arms). If this is too uncomfortable, you can keep your arms in the T shape.

4. Inhale and lean both knees to the right, slowly lowering them toward the ground as far as you comfortably can.

5. Spend 30 seconds here, breathing deeply, then exhale and lift your knees back to the starting position.

6. Repeat, this time leaning your knees to the left.

1. Start out lying supine with your feet planted hip-distance apart on the mat.

2. Inhale and slowly allow the outer side of your right knee to sink to the ground. Bring the bottom of your right foot a little closer to your left foot if needed or make any other necessary adjustments in order to fully achieve this.

3. Exhale and lift your left leg, then inhale as you thread it over your right leg, bringing the bottom of your left foot to the mat on the other side of the right thigh.

4. Breathe deeply here for 30-60 seconds, then return to the starting position and repeat on the other side.

1. Begin lying supine with your legs straight and hip-width apart. Flex the feet, pushing your heels away from you.

2. On an exhale, lift your right leg and bend the knee so that you can grab your big toe with the thumb, index and middle fingers of your right hand. Alternatively, you can loop a strap or towel over the ball of your foot and hold on with both hands.

3. Inhale and slowly straighten your right leg (or get it however close to straight you can comfortably achieve without strain or discomfort).

4. Take 2-3 deep breaths here, then inhale and slowly lower the outer side of your right leg down toward the floor (or as far as you can) on your right side.

5. Exhale, return your leg to the center, and lower it back to the floor straight in front of you on the inhale.

6. Repeat with the left leg.

1. Inhale and bring your right ankle to your left thigh just above the knee so that your right shin runs in a straight line perpendicular to your left thigh.

2. Exhale as you bend your left knee, drawing your left thigh and right ankle toward your upper body. Bring both hands to the back of your left thigh just below the crook of your left knee, threading the right hand through the space between your legs below the right calf.

3. Breathe deeply here for 30 seconds.

4. On an inhale, slowly straighten your left leg and sink it back down to the floor.

5. Gently remove your right ankle from your left thigh, straightening your right leg and releasing it back down to the floor.

6. Repeat with your left ankle on your right thigh.

1. With your right foot stacked on your left thigh, bring your inner thighs together. Try to bring the back of your right heel as close to your left outer thigh.

2. Inhale and sit tall, lengthening your spine. On the exhale, hinge forward at the hips and bring the tips of your fingers to the floor beside you.

3. Breathe deeply here for 30 seconds. With each exhale, try to walk your fingers forward a bit to deepen the stretch.

4. Repeat on the other side.

1. Bring the outer edge of your right foot to the ground on the outside of your left thigh.

2. With your right foot stacked on your left thigh, bring your inner thighs together. Try to bring the back of your right heel as close to your left outer thigh.

3. Inhale and sit tall, lengthening your spine. On the exhale, hinge forward at the hips and bring the tips of your fingers to the floor beside you.

4. Breathe deeply here for 30 seconds. With each exhale, try to walk your fingers forward a bit to deepen the stretch.

5. Repeat on the other side.

1. With your right foot forward and your left foot back, bend the right knee until your thigh is parallel to the ground. Keep the left thigh bone pushed back while tucking the tailbone forward a bit, engaging your core.

2. Extend your arms straight in front of you, then bend your elbows ~90 degrees. Cross your arms with your upper left arm crossed above your upper right arm.

3. With your left palm facing to the right, try to hook the fingers of your right hand on your left wrist or the lower palm of your left hand.

4. Breathe here for 30 seconds, keeping your hips squared straight ahead and the bottom of your forward leg parallel to the floor.

1. Begin with your legs straight.

2. Inhale and cross your right leg over your left. Shift your weight onto your left foot and hook the top of your right foot on the back of your left calf. Take a moment to find stability.

3. On an exhale, bend your knees and slowly lower your tailbone as if you’re about to sit in an invisible chair, leaning the upper body forward slightly.

4. Breathe here for 30 seconds.

1. Step your right foot forward and your left foot back, and bend the right knee until your thigh is parallel to the ground. Keep the left thigh bone pushed back while tucking the tailbone forward a bit, engaging your core.

2. Breathe here for 30 seconds.

1. Begin in a standing position.

2. Bring your feet slightly wider than hip-distance and angle the feet outward a bit.

3. Exhale and bend your knees all the way, coming down into a deep squat. Bring your thighs slightly wider than your torso and lean your torso forward slightly.

4. Bring your palms together in the center with your elbows tucked against your inner thighs.

5. Breathe deeply here for 30 seconds.

1. Begin in Staff Pose (Dandasana) with your sit bones grounded and your spine straight and tall.

2. Inhale and lift your right leg, bringing it over the left leg and planting your foot on the mat beside your left outer thigh.

3. Exhale and bend the left knee, bringing the heel of your left foot toward your right sit bone OR keep your left leg straight.

4. Inhale and broaden your chest, keeping the shoulder blades strong and down away from the ears.

5. Exhale and slowly twist your upper body to the right, bringing your left elbow to the outer side of your right knee. Your left palm should be facing out to the right. Shift your gaze out past your right shoulder.

6. Breathe here for 30 seconds, gently pressing your elbow against your knee to deepen the twist with each exhale.

7. Slowly release the twist and return to the starting position, then repeat on the other side.

1. Start in a seated position with your sit bones grounded and your legs extended in front of you. Your legs should be together or hip-width apart.

2. Inhale and bend your knees slightly, keeping the heels on the ground. Engage the feet so that your toes point upward.

3. Exhale and hinge at the hips to bring your torso forward to meet the thighs.

4. On your next inhale, extend your arms forward to grab the outer sides of your feet.

5. Spend 30 seconds here, breathing deeply.

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.