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 Easy Pose (Sukhasana), place your hands on your knees.

2. Inhale and open your chest as your lean forward, keeping your sit bones grounded.

3. Rotate your torso in a clockwise circular motion for 30 seconds, keeping it slow and controlled, then repeat counterclockwise.

1. On your next inhale, engage your core and lift your pelvis up and forward similarly to an Upward Plank Pose. Keep the bottoms of your feet together on the floor.

2. Exhale yourself back down to the floor in Bound Angle Pose.

3. Repeat this movement 5-10 times.

1. Beginning in Table Top Pose, tuck your toes and engage your core, lifting your knees up so that your shins and knees hover a few inches above the floor.

2. Breathe here for 30 seconds.

1. In Table Top Pose w/ your knees lifted, inhale and arch your spine downward, rolling your head back a bit and pushing your tailbone up and out. (Cat)

2. Exhale and round your back, tucking your chin slightly. (Cow)

3. Repeat for 5-10 rounds of Cat-Cow.

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. Inhale your arms straight out to the sides in a T-shape.

2. On your next inhale, straighten your legs and sweep your hands up overhead, joining palms or holding them parallel to each other. Shift your gaze skyward.

3. Exhale and return to Warrior I pose, bringing your arms back into a T-shape and bending your right knee.

4. Repeat 1-2 more times.

1. Start out facing the left side of your mat with your feet roughly 3 ft. apart from each other.

2. Rotate the right foot to face the upper right corner of your mat, and the left foot to face the upper left corner of your mat.

3. Exhale and bend your knees, sinking into a squat. Try to get the bottom of your thighs parallel to the floor.

4. Draw the shoulder blades down and bring your arms up into a T shape. Bend your elbows so that your fingers are pointing skyward with your palms facing away from you.

5. Maintain this pose for 30-45 seconds, breathing deeply.

1. Inhale your arms up, extending them straight ahead of you or straight out to each side. Feel the energy flowing through your arms as you lengthen your side body.

2. Slowly begin to shift your weight onto your right leg, firming the inner thighs and engaging the core.

3. Inhale and lift your left leg, extending it straight and pressing through the heel. If you can, try to lift your leg so that it creates a straight line from the crown of your head to the heel of your left leg. Keep the right leg engaged.

4. Challenge yourself to remain here for 30 seconds, keeping your breaths slow and deep.

1. Bend your right knee slightly and begin to shift your weight onto your right leg. Float your right arm forward.

2. When you’ve gathered your balance, begin to lift the left leg up behind you and reach back to grab the top of your foot with your left hand. Keep your neck neutral by gazing forward.

3. Breathe here for 30 seconds, trying to deepen the pose with each exhale.

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

2. Bend your legs at the knee, bringing the soles of your feet together in front of you.

3. Inhale and grab onto your feet with both hands. If possible, gently try to pull your heels in a bit closer toward the groin. Your arms and shoulders should remain relaxed, but your spine should be long and straight.

4. On the exhale, slowly allow gravity to pull your legs apart and open until both legs have relaxed all the way to the ground. Keep breathing and with every exhale try to lower the knees a little further. Just don’t try to force the stretch beyond what feels right!

5. When you’re ready to release, let go of your feet and stretch one leg at a time out straight in front of you and return to starting position.

1. Come to a seated position with your sit bones grounded and your spine straight and tall.

2. Stretch your legs straight out in front of you, toes pointing up toward the ceiling.

3. Spend 30 seconds alternating rolling your feet/legs inward and outward.

1. Take a moment to completely relax the spine and bring awareness to your breath.

2. Engage your back, core, glutes, and quads to lift your body up, keeping your shoulder blades planted. Use your arms for support - you can either have them palm-down beside you, or you can clasp your hands together underneath you.

3. Hold this position and breathe here for 30-60 seconds, then lower your body back to the mat to release from the pose.

1. Begin in a supine position on the floor/mat.

2. Clasp your hands together and, trying to keep your shoulders on the ground, take a gentle side bend in the upper body.

3. Keeping your legs tucked together, start to bend your legs to the same side that your arms are going toward.

4. Inhale, breathing deep into your rib cage. Focus on the stretch, relaxing wherever you feel lingering tightness. Breathe here for 30 seconds.

5. Exhale and relax back into a neutral position, then repeat on the other side.