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. From Table Top Pose, inhale a deep breath. As you exhale, round your spine, push the floor away through your palms, and tuck your chin slightly to stretch the back of the neck. (Cat Pose)

2. Inhale again. Exhale and sink your sit bones to your heels and rest your forehead on the ground.

3. Take 1-2 breaths here. On in inhale, raise back up to Table Top Pose on your hands and knees.

4. On your next inhale, arch your back and round your tailbone up and out. (Cow Pose)

5. Repeat this flow 1-2 times, keeping your breath and movements slow and steady.

1. Beginning in Table Top Pose, inhale and raise your right arm straight in the air, twisting your upper body to the right and shifting your gaze up toward your right hand.

2. As you exhale, thread your right arm under your left, bringing your arm flat to the ground and resting your right ear/side of the head against the floor.

3. Inhale and return to Table Top Pose. Repeat this movement 2-3 times on your right and repeat the same number on your left.

1. Begin in Table Top Pose.

2. Inhale and raise your right leg straight out behind you, flexing your foot and pushing out through your heel. Maintain a straight line from the crown of your head to your heel.

3. Hold this for 30 seconds, then return to Table Top Pose and repeat on the left side.

1. Begin in Table Top Pose.

2. After ensuring that your wrists are properly stacked below your shoulders, extend your right leg, planting your right foot on the mat/floor. Keep your left knee on the floor.

3. Inhale your right arm up into the air, rolling your chest and upper body to face right.

4. Take 1-2 deep breaths here, then exhale as you bring your right hand and knee back to the mat in Table Top Pose.

5. Repeat on the opposite side.

1. Begin by lying prone on the floor with your arms outstretched forward.

2. Inhale and bend your right knee to kick your foot toward your buttocks, grabbing onto it with your right hand. Keep your right thigh, hips, and the front of your right shoulder grounded.

3. Remain here for 30 seconds, pressing the top of your foot into your hand just enough to keep your right arm fully extended.

4. On an exhale, release your foot and arm back to the starting position, then repeat on the other side.

1. Begin in a seated position with your legs straight out in front of you.

2. Place your palms on the ground slightly behind and to the side of you. Inhale, lean back, and bring your right ankle to the top of your left thigh.

3. Exhale and bend your left knee, bringing your left thigh and right ankle toward your chest.

4. Take a deep breath here, allowing your muscles to stretch. Exhale and bring your right elbow to the other side of your left thigh with your palms facing outward and fingers pointing to the ceiling.

5. Keep your spine long and straight as you take in another inhale and broaden your chest. As you exhale, feel the twist in your spine deepen.

6. Breathe here for 30-60 seconds, then release back to the starting position and repeat on the other side.

1. Start in a seated position with your legs straight in front of you.

2. Place your hands on the floor behind you and lean your torso back, shifting your upper body weight to your palms.

3. Bring your right ankle to your left thigh, just above the left knee.

4. Take a deep breath, then exhale as you bend your left knee and walk your left foot closer to your torso. Move it around until you find a satisfying stretch.

5. Your muscles might resist at first, but hold the pose and stay still for 30 seconds.

6. Repeat on the other side.

1. Beginning in Reverse Table Top Pose, lift your right leg straight up in the air. Flex your foot, pushing your heel skyward and pointing your toes down toward you.

2. Breathe here for 30 seconds, then on an exhale, float your right leg foot back down to the floor.

3. Repeat on the other side.

1. Place your hands on the mat next to your hips, fingers pointing straight ahead. Bring your big toes together, but rotate the heels outward a bit to create space there. Rotate your inner thighs down toward the mat slightly.

2. Inhale and knit your shoulder blades in toward each other, lifting and broadening your chest.

3. Exhale, point your toes forward, then reach forward and down with the bottoms of your toes. Plant your feet and toes firmly, keeping your big toes rotated in toward each other.

4. Press down into your feet and toes, lifting your knees and pelvis. Relax your head back, but not so far that it disrupts breathing.5. Remain here, breathing deeply for 30-60 seconds.

1. Start out lying supine on your mat/floor.

2. Inhale and cross your right leg over your left leg and try to hook the top of your right foot on the back of your lower left calf.

3. Extend your arms straight toward the ceiling, then bend your elbows ~90 degrees. Cross your arms with your upper left arm crossed above your upper right arm.

4. 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.

1. Plant your hands firmly on the ground, then step or jump your feet back, coming onto the toes and balls of the feet and creating a long, straight line from the crown of your head to your heels.

2. Inhale and lift 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 1-2 full breaths.

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. Begin in Mountain Pose (Tadasana). Interlock your fingers behind your back, palms facing each other.

2. Inhale as you knit your shoulder blades in to broaden the chest, taking a gentle backbend in the upper back and neck as you extend your arms and push down through them toward the floor.

3. Remain here for 30-60 seconds.

1. Begin in Mountain Pose (Tadasana).

2. Take a deep breath, then exhale and bend your knees, folding your upper body forward. Keep the spine long and straight.

3. Allow your arms to dangle freely, or grab onto your elbows. Feel free to rock gently from side to side.

4. Remain here for 30-60 seconds.