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. Raise your right leg, bringing the knee up to your chest and keeping your right foot flexed. You can keep your left leg straight, or bring it inward as if you’re going to sit cross-legged.

2. Bring your right knee to rest in the crook of your right elbow, rotate the shin to run parallel to your chest, and rest the bottom of your foot in the crook of your left elbow.

3. Remain here for 30-45 seconds, release your right leg back to the mat, then repeat with the left leg.

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.

1. Bring your forearms to the floor in front of you and either clasp your hands together or place your palms on the floor for support.

2. Inhale, tuck your toes and lift your sit bones up and back just as you would for Downward-Facing Dog Pose.

3. Breathe here for 60 seconds.

1. 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.

2. 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.

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

4. 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.

5. Now, bend your right knee to create a ~90-degree angle, keeping your knee stacked above your ankle.

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. Begin in Mountain Pose (Tadasana).

2. Take a deep breath, then exhale and bend your knees, folding your upper body forward. Keep the spine long and straight.

3. Allow your arms to dangle freely, or grab onto your elbows. Feel free to rock gently from side to side.

4. Remain here for 30-60 seconds.

1. Begin by coming into Downward-Facing Dog Pose by pressing the floor away with your palms, stepping your feet back behind you, and lifting your sit bones up and back.

2. Inhale yourself forward into Plank Pose.

3. Exhale and lower yourself to the ground slowly, then inhale and press your upper body straight upward into Upward-Facing Dog Pose.

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.

5. Clasp your hands together behind your back and extend them backward, broadening your chest. (Bound Warrior)

6. Take 1-2 deep breaths here, then exhale and hinge your torso forward as you raise your clasped hands skyward. (Humble Warrior Pose)

7. Inhale yourself back up into Bound Warrior Pose.

8. Flow between these movements for 30 seconds.

1. Beginning in a low lunge, inhale your arms up, bringing your palms together overhead. (Crescent Low Lunge)

2. Exhale and sweep your arms backward as you bend your left knee to a 90-degree angle. Lift the front of your right foot so that your right heel is the only part of your foot still touching the mat as you straighten your right leg. (Half Split Pose)

3. Inhale forward again, coming back into Crescent Low Lunge.

4. Alternate between these poses, flowing with your breath for 30 seconds.

​​1. Bend your elbows slightly, lean forward, and try to place your knees on the backs of your arms near your armpits.

2. Slowly lean forward enough that you can bring your feet off the ground.

3. Tap the toes of your right foot on the ground, then lift your foot again. Repeat this movement for 30 seconds on the right, then repeat on the left.

1. Begin with your legs out in front of you, sit bones grounded and spine tall.

2. Push your heels away from your body, engaging the feet and toes. Your arms should be by your side with your palms or fingertips pressing down into the floor.

3. Inhale and keep the front of your torso long as you hinge forward at the hips and reach for your toes/feet.

4. Remain and breathe here for 60 seconds, lengthening your torso forward and walking your hands forward with each exhalation until you can grasp the outer sides of your feet.

1. Begin lying supine on the ground with your feet together and arms relaxed beside you.

2. Inhale, then exhale and bring the knees in toward the chest, thighs pressing against your abdomen. Wrap your arms around your knees, hugging them close and clasping your hands or grabbing your elbows.

3. Breathe deeply here for 60 seconds. With each exhalation, hug your knees a bit tighter and closer to your chest, then relax your grip slightly with each inhale.

1. Cross your right ankle over the left. Inhale and slide your hands and feet to the left in a deep side bend.

2. Remain here for 30 seconds, tuning into your breath.

3. Inhale back to center and repeat this stretch on the opposite side.

1. On an exhale, bring your legs back up toward your chest.

2. Inhale and grab onto the outer sides of your feet, widening your legs slightly and trying to bring your knees to your armpits.

3. Spend 30-60 seconds here, gently pulling your feet downward with your hands. Try to very gently rock your body from side to side, just like a happy baby!

1. Begin by lying prone on the floor with your arms outstretched forward.

2. Inhale and bend your right knee to kick your foot toward your buttocks, grabbing onto it with your right hand. Keep your right thigh, hips, and the front of your right shoulder grounded.

3. Remain here for 30 seconds, pressing the top of your foot into your hand just enough to keep your right arm fully extended.

4. On an exhale, release your foot and arm back to the starting position, then repeat on the other side.