1. Begin in a seated position looking straight ahead, chin parallel to the floor.

2. Take a deep inhale, then exhale and look to the right, stretching the left side of the neck.

3. Inhale your gaze forward again, then repeat on the other side.

4. Continue this stretch for 30-60 seconds, alternating sides with each exhale.

1. Begin in Mountain Pose.

2. Slowly shift your weight onto your left leg.

3. Inhale and lift your right leg, bending your knee ~90 degrees.

4. Pointing your toes, move your feet in a circular motion at the ankle joint.

5. Spend 15 seconds rotating your right ankle clockwise, then 15 seconds counterclockwise.

6. Exhale your right foot back to the ground, then repeat with your left foot lifted.

1. Begin in Mountain Pose.

2. Slowly shift your weight onto your left leg.

3. Inhale and bend your right knee, bringing your heel to your buttocks.

4. Exhale and swing your leg forward.

5. Inhale and repeat. Alternate between these two movements with each breath for 30 seconds.

6. Release your right foot back to the floor, then shift your weight to the right and repeat with the left leg lifted.

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. Beginning in Plank Pose, bring your forearms to the ground on your next exhale, palms facing down and planted firmly for support. Take 1-2 breaths here.

2. Inhale and lift yourself back up to a regular plank and take 1-2 breaths.

3. Alternate between Plank Pose and Forearm Plank Pose 5-10 times. Try to speed it up a little bit each time and see how many reps you can do!

1. Begin in Forearm Plank Pose.

2. On an exhale, roll your body to the side and try to tap the outside of your right hip to the floor.

3. Inhale back up to starting position, then exhale and tap your left hip to the floor.

4. Repeat this movement 5-10 times.

1. While in Mountain Pose, inhale and sweep your arms up over your head, either joining your palms together or keeping them parallel to each other.

2. Shift your gaze up to the ceiling and breathe here for 30 seconds.

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. 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. From Plank Pose, turn your knees and toes to face out to the right as you rotate the left side of your body into a side plank. Keep your feet engaged while supporting yourself on the outer edge of your foot. You can bring your right hand to your hip, up in the air, or overhead.

2. Breathe here for 30 seconds.3. Exhale and release back to Plank Pose.

1. In Side Plank Pose, keep your left arm firmly planted, shoulders stacked above the hands.

2. With your left foot planted, grounding through all four corners of the foot, lift the right foot and bring the ball of the foot to the floor slightly behind you.

3. Inhale and try to roll your body further so that your chest is angled skyward and your right arm is extended toward the wall behind you with your upper arm next to your ear.

1. Breathe in Thunderbolt Pose for a moment to center yourself, then inhale your pelvis up and forward as you raise your arms into the air for Kneeling Pose. You can either join your palms or keep your arms parallel with palms facing each other.

2. Exhale and bring your palms to the floor, stacking your shoulders above your wrists in Table Top Pose, but round your back for a quick Cat Pose stretch.

3. Inhale and arch your back, pushing the tailbone up and out for a Cow Pose stretch.

4. Exhale and sink your sit bones back onto your heels, pushing the floor away with your palms and resting your forehead on the floor for Child’s Pose.

5. Repeat this movement 1-2 times.

1. Start in a seated position with your legs straight in front of you.

2. Bend your legs at the knee, bringing the soles of your feet together in front of you.

3. Inhale and grab onto your feet with both hands. If possible, gently try to pull your heels in a bit closer toward the groin. Your arms and shoulders should remain relaxed, but your spine should be long and straight.

4. On the exhale, slowly allow gravity to pull your legs apart and open until both legs have relaxed all the way to the ground. Keep breathing and with every exhale try to lower the knees a little further. Just don’t try to force the stretch beyond what feels right!

5. When you’re ready to release, let go of your feet and stretch one leg at a time out straight in front of you and return to starting position.

1. With your legs wide apart and the bottoms of your feet together, grab onto your ankles and pull them apart slightly. Feel the sides of your feet activated and push down on the mat.

2. Inhale and lengthen your spine forward over your legs, being sure to hinge at the hips. As you exhale allow your upper back to relax toward the floor. Stay grounded through your sit bones.

3. Close your eyes and breathe deeply here for 60 seconds.

1. Begin in Staff Pose (Dandasana) with your sit bones grounded and your spine straight and tall.

2. Inhale and lift your right leg, bringing it over the left leg and planting your foot on the mat beside your left outer thigh.

3. Exhale and bend the left knee, bringing the heel of your left foot toward your right sit bone OR keep your left leg straight.

4. Inhale and broaden your chest, keeping the shoulder blades strong and down away from the ears.

5. Exhale and slowly twist your upper body to the right, bringing your left elbow to the outer side of your right knee. Your left palm should be facing out to the right. Shift your gaze out past your right shoulder.

6. Breathe here for 30 seconds, gently pressing your elbow against your knee to deepen the twist with each exhale.

7. Slowly release the twist and return to the starting position, then repeat on the other side.