1. In Easy Pose (Sukhasana), relax your shoulders. Either relax your arms down to your lap, the floor, or in front of your knees.

2. Rotate your shoulders up, forward, down, and back in a circular motion.

3. Repeat while you take 1-2 deep breaths, then reverse the motion for 1-2 breaths.

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. In Staff Pose (Dandasana), extend your arms straight out in a T shape.

2. Take a deep inhale, then exhale and twist your spine to the right, arms still extended.

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

4, Repeat this movement for for 30-60 seconds.

1. In Staff Pose (Dandasana), inhale and lift your right leg off the ground, keeping it straight.

2. Exhale and bend your right knee, planting your foot on the mat a few inches in front of your bottom. Wrap your arms around the right shin, hugging it in as tight as possible. Breathe here for 30 seconds

3. Inhale and extend your leg back out, relaxing it to the ground.

4. Repeat on the left side for 30 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 left knee, bringing the bottom of your foot toward your right inner thigh, and heel close to the groin.


2. Sit up tall, lengthening the spine as you inhale.


3. Exhale and hinge at the hips to fold forward over your right leg. Reach for the sides of your right foot with both hands. Keep the spine and neck straight, your gaze down.


4. Stay here, breathing deeply for 30 seconds.


5. Raise your torso back up, extend your left leg back out, and repeat this stretch on the left leg.

1. Begin in Downward Facing Dog Pose.

2. Inhale and lift your right leg, extending it up and out.

3. As you exhale, really draw your core in and round your back slightly to bring your right knee to your elbow or nose.

4. Repeat this motion for 30 seconds.

1. Beginning in Warrior II Pose, allow your arms to flow in a light, flowing manner. Float your right arm forward and your left arm up and back, feeling a gentle sway in your upper body.

2. Breathe here for 30 seconds.

1. In Mountain Pose, raise your arms above your head with your palms together or parallel to each other.

2. Inhale, your chest broadening upwards as you slowly lean your arms backward. Stay steadily grounded, and don’t overexaggerate the backbend — keep it subtle and sweet. Let your neck relax comfortably back.

3. Breathe here for 30 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.

1. From Garland Pose, release your hands and arms. Inhale and raise your arms straight up to shoulder level in a T-shape, palms facing outward.

2. On your next inhale, twist your upper body toward the left, creating a diagonal line with your arms; your right arm should be in front of your right knee. Shift your gaze toward your left fingers.

3. Hold this pose for 30 seconds, release, then repeat on the other side.

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. From Staff Pose, 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.

2. 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.

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

4. Take long, deep breaths. Spend a total of around 60 seconds here, opening your chest with each inhalation and sinking deeper into the backbend with each exhalation.

1. Bring your arms into a T-shape with palms facing the ground.

2. Inhale and bend your right knee, lifting the leg off of the ground and rolling your lower body over onto your sides as you try to tap your right toes to the floor on the outside of your left leg.

3. Breathe here for 30 seconds, then exhale and release back to the mat to repeat on the other side.

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.