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.

1. Start out sitting cross-legged in Easy Pose.

2. Take a deep breath; exhale and bring your palms together in front of your chest. Interlock your fingers, shoulders relaxed away from the ears, and elbows pointing to the sides of your mat.

3. Inhale and extend your arms straight in front of you, taking a gentle forward bend in the torso. Round your upper back and direct your gaze down to the mat right in front of your legs to lengthen the back of your neck.

4. On your next exhale, bring your arms up above your head. Keep your gaze straight, and make sure your shoulders are firmly planted. Inhale here, extending up through the spine and arms.

5. Inhale and release your hands, then bring them back together behind your back, palms facing each other and fingers tightly interlocked.

6. Exhale and sit tall, straightening your arms down toward the floor behind your back. Knit your shoulders together a bit to broaden your chest.

7. On your next inhale, release your hands again, bringing them back together in front of your chest.

8. Exhale and extend your arms straight in front of you again. Round your upper back and gaze down to the mat in front of your legs to lengthen the back of your neck.

9. Repeat this movement 1-2 times, taking your time and connecting with your breath.

1. Begin in Table Top Pose.

2. Take a deep inhale and round the spine to bring your right knee to your forehead (or as close as you can).

3. Exhale and arch the spine, directing your gaze to the ceiling as you bring your thigh parallel to the floor and extend your right foot upward.

4. Repeat this movement on the right side 4-8 times.

5. Release back to Table Top Pose and repeat with the left leg.

1. Begin in Thunderbolt Pose.

2. With your spine tall and straight, inhale and sweep your arms forward. Exhale and swing them back behind you.

3. Repeat this movement for 30-60 seconds, flowing with your breath.

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 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. Begin in Mountain Pose. Clasp your hands behind your back or allow them to dangle freely.

2. Exhale and take a gentle standing backbend, allowing gravity to pull your arms down.

3. Inhale back up into Mountain Pose.

4. Repeat this flow 4-5 times.

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. Exhale and rock forward onto your hands, arching your back slightly and bringing the tailbone up to flow into Four-Limbed Staff Pose.

2. On your next inhale, push the floor away and extend your arms straight to lift your upper body into Cobra Pose.

3. Breathe here for 30-60 seconds.

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. Beginning in a low lunge, 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.

2. Breathe here for 30 seconds.

1. Beginning in Twisted Dragon Pose, inhale your torso straight up and make sure your right foot is pointed straight ahead.

2. On your next inhale, bend your left knee to bring your left foot straight upward. Place your left palm firmly on the floor and grab your left foot with your right hand.

3. Breathe here for 30 seconds.

1. Slowly begin moving your right knee out toward the right side of your mat with the inner sides, and ankle aligned with your knee. As you do so, straighten your left leg behind you, resting it on the floor.

2. Exhale the rest of your body to rest flat on the floor/mat. Slowly push your hips backward, deepening the stretch in your right leg.

3. Remain here for 30 seconds, then repeat on the opposite side.

1. Begin seated 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. Close your eyes and breathe deeply here for 30 seconds.

1. Begin with your legs out in front of you, sit bones grounded and spine tall.

2. Push your heels away from your body, engaging the feet and toes. Your arms should be by your side with your palms or fingertips pressing down into the floor.

3. Inhale and keep the front of your torso long as you hinge forward at the hips and reach for your toes/feet.

4. Remain and breathe here for 60 seconds, lengthening your torso forward and walking your hands forward with each exhalation until you can grasp the outer sides of your feet.