1. Begin in Thunderbolt Pose with both hands on the floor next to you.

2. Inhale deeply, then exhale, shift your weight onto your right hand a bit, take a gentle spinal twist to the right, and bring your left hand to the outside of your right knee/leg. Shift your gaze out over your right shoulder for a gentle stretch through the side of the neck.

3. Take 2-3 breaths here, making sure that your shoulders stay rooted away from your ears.

4. Inhale and release from the twist, coming back to the starting position.

5. On your next exhale, repeat this stretch on the left side.

1. Begin in Kneeling Pose with your arms at your sides.

2. Inhale deeply and raise your right arm up toward the ceiling, feeling your spine and side body lengthen, your chest broaden, and your core activate.

3. Exhale and keep your upper body long as you take a gentle side bend to touch the floor with your left fingertips or palm. Bring your right arm over your head so that your fingertips point to the left.

4. Breathe here for 30 seconds, keeping that length in your spine and sides.

5. Inhale and release the side bend, straightening your upper body and right arm. Exhale your right arm back down to your side.

6. Repeat on the other side.

1. Inhale, tuck your toes, and lift your tailbone up and back to come into Downward-Facing Dog Pose. From here, walk your feet apart so that they are slightly wider than hip-width apart.

2. On your next inhale, bring your upper body forward, then exhale down through a wide-legged version of Four-Limbed Staff Pose. Remember to keep your elbows stacked above your wrists.

3. Exhale your legs, pelvis, and tops of your feet down to the mat/floor. Inhale and press down through the palms to raise your upper body, coming into a wide-legged version of Sphinx or Cobra Pose.

4. Take one last deep breath, then exhale your upper body to the floor. Inhale and float your tailbone up and back once more to return to a wide-legged Downward-Facing Dog Pose.

1. Begin in Mountain Pose.

2. Inhale deeply and sweep your arms up in the air as you rise up onto your tiptoes.

3. On the exhale, sweep your arms back down to your sides and plant your feet firmly back on the floor.

4. Repeat this flow for 30 seconds, keeping your movements synchronized with your breath.

1. Begin in Mountain Pose.

2. Inhale your arms straight out to the sides at shoulder height in a T-shape. Keep your fingers straight and together.

3. Make circles in the air with your arms 5-10 times, then reverse the motion for another 5-10 circles.

1. Begin in Mountain Pose. Make sure your feet are firmly planted hip-distance apart.

2. Inhale both arms up into the air, broadening the chest.

3. Exhale and sink your sit bones slightly down and back, folding forward over your thighs as you swing your arms all the way forward and back.

4. Inhale your arms and torso back up to Mountain Pose.

5. Repeat this movement a total of 5-6 times.

1. With your arms extended in a T shape and your legs wide apart, rotate your feet back in so that your toes point forward.

2. Hold this pose for 30 seconds, breathing deeply.

1. Begin in a wide-legged stance.

2. 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.

3. 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.

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

5. 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.

6. 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. Remain here for 30 seconds.

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

1. Ground down into the floor with all 4 corners of your feet and bring both hands to the floor (or on blocks).

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

3. Breathe here for 30 seconds.

1. With your right foot forward, knee bent at a 90-degree angle, and stacked above the ankle, rotate your left foot.

2. Align the back/side of the left heel with the back of the right heel (or slightly wider if you need a wider base of support).

3. Straighten your left knee by pushing the left thighbone back.

4. Once you’re balanced and stable, inhale and raise your torso, lifting your belly away from your right thigh. As you do so, raise your arms to extend straight up with the palms facing each other.

5. Hold for a few breaths or 30-60 seconds.

1. Slowly begin moving your knees apart toward the outer sides of your mat with the inner sides of your feet on the mat, ankles aligned with your knees.

2. Exhale your forearms and palms flat on the floor/mat. Slowly push your hips backward.

3. Remain here for 30 seconds, breathing deeply.

1. Begin lying prone (on your belly) on the floor with your arms extending behind you, palms on the ground.

2. Place the tops of your toes flat against the floor, pressing down with all 10 toenails.

3. Press lightly on the floor with your hands, activate your core, and lift your thighs, lower legs, and torso away from the ground. Knit your shoulder blades together and the chest broad.

4. Breathe here for 30-60 seconds, then slowly release back down to the floor.

1. Start in Thunderbolt Pose with your legs underneath you.

2. Inhale and lean back, placing your palms on the floor behind you, shoulder-width apart. Open your legs hip-width apart.

3. On your next inhale, lift the sit bones away from your heels until your torso, pelvis, and upper thighs make a straight line. Keep your neck long and your shoulder blades down away from your ears.

4. Breathe here for 30 seconds.

1. Inhale and tuck the toes as your slowly walk your hands forward.

2. Exhale and move your sit bones back halfway toward your heels. Bring your forehead to the floor, relaxing your neck. Push your tailbone slightly outward, creating a gentle curve in the lower back.

3. Breathe deeply here, directing the air toward your lower back for 30-60 seconds.

1. Start out lying supine on your mat with your legs hip-width apart. Engage your feet, pushing your heels away from you.

2. Inhale and raise your right leg, bending the knee and bringing the thigh toward your chest. Support your leg by grabbing behind the knee or on the shin and hug your leg tighter.

3. Breathe here for 30 seconds, then release to the starting position and repeat with the left leg.