1. Inhale and raise your arms straight overhead with palms facing each other.

2. Exhale and bend your upper body to the right, bringing your right arm to the ground and your left arm stretched overhead, arms parallel and palms still facing each other.

3. Inhale and raise your arms and torso back up, arms overhead.

4. Exhale and lean your upper body to the left, bringing your left arm to the ground and the right arm overhead.

5. Inhale and raise your arms and torso back to the center.

6. Exhale, bringing your left hand to your right knee and your right hand on the ground to take a gentle spinal twist.

7. Inhale and return to center, raising your arms overhead once more.

8. Exhale and repeat the spinal twist on the opposite side.

9. Inhale and return to center. Clasp your hands behind your back, pinching your shoulder blades together to broaden the chest. Lengthen the spine and take a very gentle backbend in your upper back.

10. Exhale and bring your forearms to the ground in front of you, relaxing your head and neck forward.

11. Inhale and return to Easy Pose (Sukhasana).

1. Beginning in Table Top Pose, inhale and raise your right arm straight in the air, twisting your upper body to the right and shifting your gaze up toward your right hand.

2. As you exhale, thread your right arm under your left, bringing your arm flat to the ground and resting your right ear/side of the head against the floor.

3. Inhale and return to Table Top Pose. Repeat this movement 2-3 times on your right and repeat the same number on your left.

1. Begin in Table Top Pose.

2. After ensuring that your wrists are properly stacked below your shoulders, extend your right leg, planting your right foot on the mat/floor. Keep your left knee on the floor.

3. Inhale your right arm up into the air, rolling your chest and upper body to face right.

4. Take 1-2 deep breaths here, then exhale as you bring your right hand and knee back to the mat in Table Top Pose.

5. Repeat on the opposite side.

1. Beginning in Plank Pose, exhale and lower yourself to the ground through the Four-Limbed Staff Pose, keeping your elbows stacked above your wrists.

2. Inhale and extend your arms, pushing down into the floor through the tops of your feet and toes as you lift your torso into Upward-Facing Dog Pose.

3. Exhale and tuck your toes, lifting your pelvis up and back, pushing yourself up into Downward Facing Dog Pose.

1. Beginning in Mountain Pose, inhale, and lift your right foot slightly.

2. Once you feel balanced and stable enough to do so, lift your foot higher and draw the top of your thigh toward your chest. Wrap one or both arms around your knee/shin to hug your leg closer to your chest.

3. Hold this pose for 30 seconds, then release back to Mountain Pose.

1. Begin in Mountain Pose.

2. Inhale your arms up, raising them to shoulder height in a T-shape.

3. On your next inhale, twist your torso to the right, turning your arms along with your upper body and gazing out over your right hand. Take a breath or two here, feeling your spine progressively relaxing into the twist.

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

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. Beginning in Mountain Pose, inhale and raise your arms above your head, palms parallel and palms facing each other. Feel your spine and side body lengthening.

2. As you exhale, take a gentle side bend to the right. Take deep, slow breaths here for 30 seconds, then inhale and straighten your torso.

3. Repeat, this time with a side bend to the left.

1. Beginning in a low lunge, clasp your fingers behind your head and place the cupped palms of your clasped hands in a comfortable position at the base of your skull.

2. Inhale and arch your back, pushing your tailbone back and upward. Tilt your head back slightly, keeping your shoulders engaged and opening the chest. (Cow)

3. On your exhale, tuck your chin and tailbone inward, pull your shoulder blades apart, and round your spine like a cat that’s stretching or startled. (Cat)

4. Repeat this movement for 30 seconds.

1.Take a breath or two in Crescent Low Lunge, then exhale your arms down to shoulder-level in a T shape.

2. On your next exhale, twist to the right, arms still forming a T and now aligned with the right edge of your mat. Take another breath or two here.

3. On an exhale, join your palms in front of your chest and bring the back of your upper left arm to the outer side of your right leg. Take one last deep breath here before moving on to the next pose.

1. Beginning in Downward-Facing Dog Pose, exhale and bring your body forward, shifting the weight onto the hands to come into Plank Pose.

2. Take a breath here before moving on to the next pose.

1. Beginning in Pigeon Pose with your right leg forward, bend your left knee and inhale the left foot up.

2. Exhale your left forearm to the floor, twisting your upper body to the right and reaching your right arm behind you.

3. Grasp your left foot with your right hand and hold this pose for 2-3 more breaths.

1. Begin in Staff Pose with your legs extended in front of you.

2. Bend your right knee and plant your right foot on the ground. Inhale and take a twist to the right, bringing your left elbow to the outside of your right knee with your palms facing outward and fingers pointing skyward. Place your right hand behind you.

3. Shift your gaze out over your right shoulder and breathe here for 30 seconds.

4. On an exhale, release back to Staff Pose and repeat on the other side.

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. 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.