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. While in Easy Pose (Sukhasana) with your hands on your knees, inhale and arch your back, pushing your tailbone back and upward.

2. 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 for 30-60 seconds.

1. Begin in Mountain Pose.

2. Inhale your arms straight up into the air, holding them there for a breath or two.

3. Exhale your arms to shoulder height in a T-shape, remaining for another breath or two.

4. On your next exhale, relax your arms back to your sides in Mountain Pose.

5. Repeat this flow 4-5 times, speeding it up a bit each time.

1. Begin in Mountain Pose and place your hands on your hips.

2. Keeping your core engaged, draw circles in the air by moving your pelvis/hips in a wide circular motion.

3. Continue this motion for 30 seconds clockwise, then 30 seconds counterclockwise.

1. Beginning in Mountain Pose, bring your feet parallel and shoulder-width apart. Keep your spine straight and shift your weight slightly back onto your heels. Bring your arms up to shoulder level in a T shape.

2. As you inhale, shift your weight to the right, bending your right knee ~90-degrees, stacking your right knee over your right ankle.

3. Remain here for 30 seconds.

4. Exhale, return to starting position, and repeat on the left side.

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. Inhale your left arm straight up, rolling your chest to the left and broadening the chest.

2. Remain here for 30 seconds.

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 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. 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. Begin in Pigeon Pose.

2. Inhale your arms up, energizing through the fingertips and feeling your sides lengthening.

3. On the exhale, hinge forward at the hips, folding your upper body over your right leg. Keep the arms straight, bringing the palms to the floor. Relax your neck, bringing your forehead to the floor if you’d like.

4. Breathe here for 2-3 breaths.

1. Inhale and extend your arms, bringing your upper arms neck to your ears with your fingertips pointing to the wall behind you.

2. Exhale and bend the right knee, bringing the front of your right thigh in toward your belly. Bring your right hand to your shin and give your knee a quick hug.

3. Inhale and allow your knee to float to the floor on your right side, creating a 90-degree angle with your side body and right thigh.

4. Exhale and bring the knee back up, but bring your right arm to the floor and place your left hand on your right knee.

5. Move both hands to the back of the thigh just above the crook of the knee, then inhale and straighten your leg.

6. Exhale and release your arms and right leg back to the mat.

7. Repeat on the other side.

1. Beginning in a supine position, engage your feet, pushing your heels away from you. Lengthen the back of the neck.

2. Inhale and sweep your arms overhead, keeping them flat on the floor with palms facing upward. Extend them fully, feeling an energizing stretch all the way from your fingertips to your heels. Take another deep breath here as you start to engage your core. (Full-Body Stretch Pose)

3. Inhale, then exhale and bring the knees in toward the chest, thighs pressing against your abdomen. Grab onto your knees, pulling them close.

4. On your exhale, move your knees away from you until your arms are fully extended with your hands holding your knees.

5. Really tune into your breath here, soothing your heart rate and slowing your breathing.

6. Repeat this flow for 30 seconds.