1. While in Mountain Pose, inhale and sweep your arms up over your head, either joining your palms together or keeping them parallel to each other.

2. Shift your gaze up to the ceiling and breathe here for 30 seconds.

1. Start on your hands and knees. Inhale and rock forward on your hands a bit, shifting forward on your knees and raising your lower legs off the ground a bit.

2. Rotate your hips in a clockwise circular motion for 30-45 seconds, then repeat counterclockwise.

1. Begin on your hands and knees in Table Top Pose.

2. Slowly rotate your hands until your wrists face forward and your fingers point toward you.

3. Remain here for 30 seconds.

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. From Seated Straddle Pose, extend your arms to the sides at shoulder level.

2. Inhale and take a spinal twist, reaching your right arm toward your left ankle, and hold for 30 seconds, taking deep breaths.

3. Exhale and return to center, then repeat on the other side.

1. Bend your legs at the knee to bring them close to your chest. Place your hands behind your knees for support. Leaning back slightly as you engage your core, come to balance on your sit bones.

2. Once you’re balanced, bring the tops of the thighs a little further from the belly and lift the lower legs so that they’re parallel to the ground.

3. When you’re feeling stable enough to do so, let go of the backs of your legs, bringing the arms parallel to the floor with palms facing inward toward each other.

4. In a slow and controlled manner, tap the toes of your right foot to the ground, raising your right leg back up, then do the same with your left leg.

5. Repeat this movement for 30-60 seconds, alternating feet.

1. Begin in Mountain Pose.

2. Bring your palms together in front of your chest. Begin slowly shifting your weight onto your right leg.

3. Once you’re stable and balanced, inhale the left leg up, bending the knee and opening the front of the pelvis. Depending on your comfort level, you can bring the bottom of your left foot to your right ankle, calf, lower thigh, or groin area.

4. Breathe here for 30 seconds, maintaining your balance and keeping your core engaged. If you feel comfortable, you can raise your arms overhead and/or close your eyes.

1. Sink your sit bones down and back to lower into Chair Pose.

2. Bring your hands to a prayer position in front of your chest. On your next inhale, take a twist in the spine to hook your left elbow on the outer side of your right knee. Shift your gaze up toward the ceiling.

3. Remain here for 30 seconds.

1. In Downward-Facing Dog Pose, inhale and lift your right leg, extending it up and out.

2. Breathe here for 30 seconds.

1.With your right foot forward, knee bent at a 90-degree angle, and stacked above the ankle, rotate your left foot.

2. Align the back/side of the left heel with the back of the right heel (or slightly wider if you need a wider base of support).

3. Straighten your left knee by pushing the left thighbone back.

4. Once you’re balanced and stable, inhale and raise your torso, lifting your belly away from your right thigh.

5. Clasp your hands together behind your back and extend them backward, broadening your chest. (Bound Warrior)

6. Take 1-2 deep breaths here, then exhale and hinge your torso forward as you raise your clasped hands skyward. (Humble Warrior Pose)

7. Inhale yourself back up into Bound Warrior Pose.

8. Flow between these movements for 30 seconds.

1. Beginning in a low lunge, inhale your arms up, bringing your palms together overhead. (Crescent Low Lunge)

2. Exhale and sweep your arms backward as you bend your left knee to a 90-degree angle. Lift the front of your right foot so that your right heel is the only part of your foot still touching the mat as you straighten your right leg. (Half Split Pose)

3. Inhale forward again, coming back into Crescent Low Lunge.

4. Alternate between these poses, flowing with your breath for 30 seconds.

​​1. Bend your elbows slightly, lean forward, and try to place your knees on the backs of your arms near your armpits.

2. Slowly lean forward enough that you can bring your feet off the ground.

3. Tap the toes of your right foot on the ground, then lift your foot again. Repeat this movement for 30 seconds on the right, then repeat on the left.

1. From this variation of Happy Baby Pose, roll from side to side. When you roll to the side, bring your legs together. When you roll back to the center, bring your knees apart again.

2. Continue this flow for 60 seconds.

1. Keeping your knees apart, cross your ankles just as you would if you were to sit in Easy Pose.

2. Grab onto your feet, close your eyes, and breathe deeply here for 30-60 seconds.

Transition: From Sitting Swan Pose, sit up and release your legs straight in front of you.

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.