1. Inhale and raise your arms overhead, interlocking your fingers with palms facing skyward.

2. Exhale and gently twist your upper body to the right side.

3. Inhale and return to the center, then exhale and twist to the left.

4. Repeat this movement for 30-60 seconds.

1. Begin in Thunderbolt Pose.

2. With your spine tall and straight, inhale and sweep your arms forward. Exhale and swing them back behind you.

3. Repeat this movement for 30-60 seconds, flowing with your breath.

1. Begin in Staff Pose.

2. Inhale, leaning the torso back. Pretend you’re holding invisible rowboat oars, bringing your hands up near your chest.

3. As you exhale, row your hands forward as you bring the upper body into a forward fold. If possible, try to grab the outer sides of your feet.

4. Inhale once again, lifting your upper body and rowing the hands toward the chest, then return to a forward fold on the exhale.

5. Repeat the flow slowly for 30-60 seconds.

1. Inhale your right arm up, bending your elbow and bringing your palm to touch your right shoulder blade. Bend your left arm at the elbow with the back of your hand against your back. If you can, grab onto your right fingers with your left fingers.

2. Breathe here for 30 seconds, then release your arms and repeat on the other side.

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), relax your shoulders. Either relax your arms down to your lap, the floor, or in front of your knees.

2. Rotate your shoulders up, forward, down, and back in a circular motion.

3. Repeat while you take 1-2 deep breaths, then reverse the motion for 1-2 breaths.

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

2. Bring your right ankle to your left thigh just above the knee, making your shin run in a straight line perpendicular to your thigh. Engage the foot, pressing out through your right heel. Sit tall, lengthening the spine and grounding your sit bones.

3. Remain here and breathe for 30 seconds, then repeat on the other side.

1. With your right foot stacked on your left thigh, bring your inner thighs together. Try to bring the back of your right heel as close to your left outer thigh.

2. Inhale and sit tall, lengthening your spine. On the exhale, hinge forward at the hips and bring the tips of your fingers to the floor beside you.

3. Breathe deeply here for 30 seconds. With each exhale, try to walk your fingers forward a bit to deepen the stretch.

4. Repeat on the other side.

1. Bring the outer edge of your right foot to the ground on the outside of your left thigh.

2. With your right foot stacked on your left thigh, bring your inner thighs together. Try to bring the back of your right heel as close to your left outer thigh.

3. Inhale and sit tall, lengthening your spine. On the exhale, hinge forward at the hips and bring the tips of your fingers to the floor beside you.

4. Breathe deeply here for 30 seconds. With each exhale, try to walk your fingers forward a bit to deepen the stretch.

5. Repeat on the other side.

1. Start in Mountain Pose (Tadasana) Make sure you have a firm base of support through your feet.

2. Extend your arms straight in front of you, then bend your elbows ~90 degrees. Cross your arms with your upper left arm crossed above your upper right arm.

3. With your left palm facing to the right, try to hook the fingers of your right hand on your left wrist or the lower palm of your left hand.

4. Bend the knees and slowly lower your tailbone as if you’re about to sit in an invisible chair, leaning the upper body very slightly. Try to make your thighs as parallel to the ground as you can.

5. Breathe here for 30 seconds.

1. Begin with your legs straight.

2. Inhale and cross your right leg over your left. Shift your weight onto your left foot and hook the top of your right foot on the back of your left calf. Take a moment to find stability.

3. On an exhale, bend your knees and slowly lower your tailbone as if you’re about to sit in an invisible chair, leaning the upper body forward slightly.

4. Breathe here for 30 seconds.

1. Step your right foot forward and your left foot back, and bend the right knee until your thigh is parallel to the ground. Keep the left thigh bone pushed back while tucking the tailbone forward a bit, engaging your core.

2. Breathe here for 30 seconds.

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. Begin in Mountain Pose (Tadasana). Interlock your fingers behind your back, palms facing each other.

2. Inhale as you knit your shoulder blades in to broaden the chest, taking a gentle backbend in the upper back and neck as you extend your arms and push down through them toward the floor.

3. Remain here for 30-60 seconds.

1. Begin in Standing Forward Fold Pose.

2. Keeping your right leg straight, exhale and take a slight bend in your left leg.

3. Inhale and lengthen your spine, twisting your upper body to the right. Your left hand or fingertips should be on the floor, while your left arm extends straight upward. Rotate your head to shift your gaze up toward your left hand.

4. Spend 30 seconds here, then return to the center and repeat on the opposite side.