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. On your next inhale, engage your core and lift your pelvis up and forward similarly to an Upward Plank Pose. Keep the bottoms of your feet together on the floor.

2. Exhale yourself back down to the floor in Bound Angle Pose.

3. Repeat this movement 5-10 times.

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 Mountain Pose.

2. Inhale your arms straight upward, gently shifting your gaze skyward.

3. Exhale and hinge forward at the hips, diving into Forward Fold Pose.

4. Inhale and lift your head and torso slightly in an Upward-Facing Forward Fold.

5. On your next inhale, step or jump your feet back behind you and plant your palms on the floor to come into Plank Pose.

6. Exhale and lower yourself to the ground through Four-Limbed Staff Pose, keeping your hands planted and your elbows stacked above your wrists.

7. Inhale, bring the tops of your feet to the floor, and lift your torso straight up as you shift your gaze slightly upward. Your shoulders, elbows, and wrists should remain stacked as you extend your arms.

8. On your next inhale, tuck your toes and float your sit bones up and back into Downward-Facing Dog Pose.

1. From Standing Forward Fold with both knees bent, inhale and slowly raise your torso as you straighten your knees. Allow your arms to dangle, rounding your spine.

2. Once your legs are straight, continue slowly rolling your spine up until your spine is straight and your arms are relaxed by your sides in Mountain Pose (Tadasana).

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, 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. 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. Starting from Staff Pose, lean back slightly, supporting yourself by planting your hands on the ground slightly behind you on each side.

2. Inhale and push your thigh bones into the ground and open your legs roughly 90 degrees (or whatever amount feels the most beneficial for you).

3. Exhale and engage your feet, toes pointing straight up.

4. Inhale and shift your weight slightly back onto your hands, broaden the chest, and tilt your head back to gaze at the ceiling - or however far you can without straining the neck.

5. Hold this pose for 30-60 seconds, breathing deeply.

1. From Head to Knee Pose, roll the chest open to the left as you inhale your left arm overhead, pointing toward your right foot.

2. Breathe here for 30 seconds, then repeat on the other side.