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

2. Inhale and grab onto your feet with both hands. If possible, gently try to pull your heels in a bit closer toward the groin.

3. Your arms and shoulders should remain relaxed, but your spine should be long and straight. Don’t force the stretch beyond what feels right!

4. Pretend that your legs are butterfly wings, gently flapping the knees up and down. This gets your blood circulating and generates warmth in the muscles.

5. Continue this movement for 30-60 seconds.

6. To release, stop the movements, let go of your feet, and stretch one leg at a time straight in front of you.

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. Beginning in Table Top Pose, tuck your toes and engage your core, lifting your knees up so that your shins and knees hover a few inches above the floor.

2. Breathe here for 30 seconds.

1. In Table Top Pose w/ your knees lifted, inhale and arch your spine downward, rolling your head back a bit and pushing your tailbone up and out. (Cat)

2. Exhale and round your back, tucking your chin slightly. (Cow)

3. Repeat for 5-10 rounds of Cat-Cow.

1. Begin in Mountain Pose.

2. Inhale your arms straight up toward the ceiling. Shift your weight onto your right foot and find your balance, then lift your left foot.

3. Take a gentle side bend to the right with your upper body and arms, feeling the lengthening through the left side body.

4. Try to remain here for 30 seconds, then release back to Mountain Pose. (Don’t worry about the left side here, we’ll get back to that!)

1. Turn your left palm up toward the ceiling, then as you exhale, twist your torso to the right and slowly slide your right arm down the back of your left leg.

2. Remain here for 30 seconds.

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

2. Remain here for 30 seconds.

1. Inhale your body forward, stacking your wrists under your shoulders and extending your legs straight behind you to come into Plank Pose.

2. Remain here for 30 seconds.

1. In Thunderbolt Pose, inhale and arch your back forward, pushing your tailbone outward. Tilt your head back slightly, keeping your shoulders engaged and opening the chest. (Cow)

2. 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)

3. Repeat this flow 5-10 times.

Starting position: Start by lying supine (on your back). Bend the knees and plant the bottoms of your feet on the ground ~12-16 inches away from your buttocks (Constructive Rest Pose).

1. Inhale and sweep your arms along the floor, bringing your upper arms to rest on the ground next to your ears.

2. Spend 30-60 seconds here, collecting your thoughts and tuning into your breath. When you’re done, sweep your arms back down to rest beside your torso.

1. Come to a seated position with your sit bones grounded and your spine straight and tall.

2. Stretch your legs straight out in front of you, toes pointing up toward the ceiling.

3. Spend 30 seconds alternating rolling your feet/legs inward and outward.

1. Place your hands on the mat next to your hips, fingers pointing straight ahead. Bring your big toes together, but rotate the heels outward a bit to create space there. Rotate your inner thighs down toward the mat slightly.

2. Inhale and knit your shoulder blades in toward each other, lifting and broadening your chest.

3. Exhale, point your toes forward, then reach forward and down with the bottoms of your toes. Plant your feet and toes firmly, keeping your big toes rotated in toward each other.

4. Press down into your feet and toes, lifting your knees and pelvis. Relax your head back, but not so far that it disrupts breathing.

5. Remain here, breathing deeply for 30-60 seconds.

1. Bend your legs at the knee, bringing the soles of your feet together.

2. Allow gravity to slowly pull your knees away from each other, lowering them toward the ground. Deepen the stretch to whatever capacity feels most comfortable to you by adjusting how close your heels are to your groin.

3. Remain here for 30-60 seconds.