1. Inhale and raise your arms overhead, interlocking your fingers with palms facing skyward.

2. Exhale and gently twist your upper body to the right side.

3. Inhale and return to the center, then exhale and twist to the left.

4. Repeat this movement for 30-60 seconds.

1. Begin in Thunderbolt Pose.

2. With your spine tall and straight, inhale and sweep your arms forward. Exhale and swing them back behind you.

3. Repeat this movement for 30-60 seconds, flowing with your breath.

1. Begin in Staff Pose.

2. Inhale, leaning the torso back. Pretend you’re holding invisible rowboat oars, bringing your hands up near your chest.

3. As you exhale, row your hands forward as you bring the upper body into a forward fold. If possible, try to grab the outer sides of your feet.

4. Inhale once again, lifting your upper body and rowing the hands toward the chest, then return to a forward fold on the exhale.

5. Repeat the flow slowly 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. 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.Begin in Staff Pose (Dandasana).

2. Lean your torso back, bringing your forearms to the floor and tucking them close to your torso. Pinch your shoulder blades together to broaden the chest.

3. Inhale and lift your pelvis slightly, tuck your hands underneath your buttocks, then lower back down. Your buttocks should rest on the back of your hands.

4. On your next inhale, relax your head and neck, touching the crown of your head to the floor.

5. Take 1-2 deep breaths here

6. Bring your head back up and forward while rounding your upper back slightly. Take another 1-2 breaths.

7. Repeat both movements once more, then release from the pose.

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

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. 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.

5. Breathe here for 30 seconds.

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. Starting on your hands and knees, make sure your knees are slightly wider than hip-distance apart while bringing the toes of both feet together.

2. Press your palms into the mat as if to push the ground away from you and sink your sit bones all the way down and back to rest your heels.

3. Rest your forehead on the mat, close your eyes, and breathe deep. Remain here for 30 seconds.

1. From Toe Squat, raise your knees away from the ground and lower your head toward your knees.

2. Try to breathe and hold your balance here for 30 seconds.

1. From Standing Forward Fold with both knees bent, inhale and slowly raise your torso as you straighten your knees. Allow your arms to dangle, rounding your spine.

2. Once your legs are straight, continue slowly rolling your spine up until your spine is straight and your arms are relaxed by your sides in Mountain Pose (Tadasana).

1. Begin in Standing Forward Fold Pose.

2. Keeping your right leg straight, exhale and take a slight bend in your left leg.

3. Inhale and lengthen your spine, twisting your upper body to the right. Your left hand or fingertips should be on the floor, while your left arm extends straight upward. Rotate your head to shift your gaze up toward your left hand.

4. Spend 30 seconds here, then return to the center and repeat on the opposite side.