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. Bring your forearms to the floor in front of you and either clasp your hands together or place your palms on the floor for support.

2. Inhale, tuck your toes and lift your sit bones up and back just as you would for Downward-Facing Dog Pose.

3. Breathe here for 60 seconds.

1. Begin in Downward Facing Dog.

2. Inhale and float your right leg up, then exhale it forward to the outside of your right arm. Stack your right knee above the ankle. Adjust your foot ever so slightly to point outward at a ~45-degree angle. Keep your left leg straight, toes tucked, and left thighbone pushing away from the floor.

3.Take a deep breath, then exhale and bring your forearms to the floor. Keep your neck neutral, and your spine long and straight.

4. Breathe here for 30 seconds.

1. Start in Mountain Pose (Tadasana) Make sure you have a firm base of support through your feet.

2. Bend the knees and slowly lower your tailbone as if you’re about to sit in an invisible chair, leaning the upper body very slightly. Try to make your thighs as parallel to the ground as you can.

3. Breathe here for 30 seconds.

1. From Mountain Pose, bring your hands to the outer sides of the small of your back.

2. Knit your shoulder blades together to broaden your chest. As you inhale, imagine that there’s a string attached to the very center of your chest near your heart that is being pulled up to help open your heart’s center. Allow your neck to continue the curve in your upper back as you relax your head backward.

3. Breathe here for 30-60 seconds, feeling the backbend deepen with each exhale.

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. Stretch your arms straight out to the side in a T shape and shift your gaze out to your right hand. Breathe here for 20-30 seconds.

2. On an exhale, slide your right arm down your right leg and bring the left elbow overhead, your left hand reaching up and behind you. Gently shift your gaze up toward your elbow. Breath here for 20-30 seconds.

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.

5. Lengthen through the sides of the neck, keeping the neck aligned neutrally with the spine. Shift the gaze straight ahead or up toward your left hand.

6. On an exhale, bring your left hand down to the mat on the inner side of your leg, lengthening your spine and neck into a neutral position.

7. Ground down into the floor with all 4 corners of your feet and bring both hands to the floor (or on blocks). Take a breath or two here.

8. Inhale and walk your hands to the center, lengthen your spine down toward the floor now, being careful not to round the back. Keep your spine and neck nice and straight as much as possible.

9. Breathe here for 20-30 seconds.

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. From Warrior III Pose, rotate your upper body and pelvis outward to the left and bring your right hand to the floor (or a block).

2. Inhale and bend your left knee. Roll your chest open as you grasp the top of your left foot with your left hand.

3. Shift your gaze skyward and hold this pose for 30 seconds.

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. 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.

1. Start out lying supine on your mat with your legs together and your hands placed palm-down next to your thighs/hips.

2. Inhale and lift both legs straight up so that they make a 90-degree angle with your upper body.

3. Breathe here for 30-60 seconds, making sure your shoulder blades and pelvis remain square and grounded.

4. When you release, do so very slowly without lifting your head.

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.