1. Begin in a seated position looking straight ahead, chin parallel to the floor.

2. Take a deep inhale, then exhale and look to the right, stretching the left side of the neck.

3. Inhale your gaze forward again, then repeat on the other side.

4. Continue this stretch for 30-60 seconds, alternating sides with each exhale.

1. Begin in Mountain Pose.

2. Slowly shift your weight onto your left leg.

3. Inhale and lift your right leg, bending your knee ~90 degrees.

4. Pointing your toes, move your feet in a circular motion at the ankle joint.

5. Spend 15 seconds rotating your right ankle clockwise, then 15 seconds counterclockwise.

6. Exhale your right foot back to the ground, then repeat with your left foot lifted.

1. Begin in Mountain Pose.

2. Slowly shift your weight onto your left leg.

3. Inhale and bend your right knee, bringing your heel to your buttocks.

4. Exhale and swing your leg forward.

5. Inhale and repeat. Alternate between these two movements with each breath for 30 seconds.

6. Release your right foot back to the floor, then shift your weight to the right and repeat with the left leg lifted.

1. Begin in Mountain Pose and place your hands on your hips.

2. Keeping your core engaged, draw circles in the air by moving your pelvis/hips in a wide circular motion.

3. Continue this motion for 30 seconds clockwise, then 30 seconds counterclockwise.

1. Beginning in Plank Pose, bring your forearms to the ground on your next exhale, palms facing down and planted firmly for support. Take 1-2 breaths here.

2. Inhale and lift yourself back up to a regular plank and take 1-2 breaths.

3. Alternate between Plank Pose and Forearm Plank Pose 5-10 times. Try to speed it up a little bit each time and see how many reps you can do!

1. Begin in Forearm Plank Pose.

2. On an exhale, roll your body to the side and try to tap the outside of your right hip to the floor.

3. Inhale back up to starting position, then exhale and tap your left hip to the floor.

4. Repeat this movement 5-10 times.

1. Keeping your hands on the mat, lean forward to lunge over your right knee. Lift onto the ball off the left foot.

2. Breathe here for 30 seconds.

1. Angle your left foot toward the left side of your mat while keeping the right toes pointed forward. Roll your right thigh outward so that your knee aligns with your first two toes.

2. As you lengthen both sides of the waist, bring your arms up and out to both sides so that they are parallel to the floor.

3. Inhale and extend your reach to the right, bringing your upper body over the right leg. Shift your hips back slightly.

4. Exhale your right arm down, bringing the right hand to either your ankle, a block, or the floor. Rotate the front of your ribcage toward the ceiling, reaching your left arm straight up, then over your head so that your upper arm is next to your ear.

5. Lengthen through the sides of the neck, keeping the neck aligned neutrally with the spine. Shift the gaze straight ahead or up, and breathe here for 30 seconds.

6. Release by pressing your feet firmly into the floor, leading your torso back up with your left hand.

1. Begin in Downward-Facing Dog Pose. Spend a few breaths here just gathering your thoughts, centering yourself, and tuning in to your practice.

2. Inhale your right leg straight up into the air behind you.

1. Beginning in Low Lunge Pose, bring your palms together in front of your chest as if you are praying. Inhale and extend your arms straight up toward the ceiling, palms still together. Exhale and bend your elbows, bringing your prayer hands to your upper back.

2. Remain here for 30 seconds. With each inhale, try to broaden your chest even more and slide your hands further down your back.

1. With your right foot forward and your left foot rotated outward a bit, pivot your body to face the left.

2. Stretch your arms straight out to the side in a T shape and shift your gaze out to your right hand.

3. Breathe here for 30 seconds.

1. Inhale your body forward, stacking your wrists under your shoulders and extending your legs straight behind you to come into Plank Pose.

2. Remain here for 30 seconds.

1. Bring your palms together in front of your chest, taking a moment to breathe and center yourself.

2. On and inhale, keep your palms together, but extend your arms up toward the ceiling.

3. Exhale and hinge your torso forward in a forward fold, bringing your forehead and the outer edge of your hands to the floor.

4. Inhale and return to the starting position with your hands in front of your chest.

5. Repeat this series of movements 4-5 times.

1. Inhale deeply, then exhale and bring your knees to your chest. Wrap your arms around them as if you’re giving yourself a hug.

2. Slowly lift your feet away from the ground and point your toes.

3. Hold this position for 30-60 seconds.

1. Start out lying supine on your mat.

2. Extend your arms out to each side of you like you’re making a T shape.

3. Inhale and lift your legs, bending at the knees 90 degrees and keeping them together.

4. Exhale and bring your knees to the ground on your right side. Shift your gaze to your left fingertips.

5. Stay here for 30 seconds. Close your eyes and really relax into this posture.

6. Inhale and raise your knees back up, bringing them back to the center with your hips grounded. Exhale and release your legs back to the floor.

7. Repeat on your left side.