1. Begin in Downward-Facing Dog Pose. Spend a few breaths here just gathering your thoughts, centering yourself, and tuning in to your practice.

2. Inhale your right leg straight up into the air behind you.

1. Begin in Downward Facing Dog.

2. Inhale and float your right leg up, then exhale it forward to the outside of your right arm. Stack your right knee above the ankle. Adjust your foot ever so slightly to point outward at a ~45-degree angle. Keep your left leg straight, toes tucked, and left thighbone pushing away from the floor.

3.Take a deep breath, then exhale and bring your forearms to the floor. Keep your neck neutral, and your spine long and straight.

4. Breathe here for 30 seconds.

1. Bend your left knee, bringing your left heel to your groin area.

2. Now, bend your right knee and plant your right foot directly in front of the lower shin of your left leg.

3. Inhale your spine straight and tall, then slowly twist your torso to the left. Twist far enough that you can bring the lower part of your right shoulder blade to the inner side of your right knee.

4. Wrap your right arm backward, wrapping it around the outer side of your right leg and bringing the back of your hand to your lower back/right hip. Bring your left arm behind your back and place your left palm over your right palm.

5. Breathe here for 30 seconds.6. When you’re ready to release, release your arms first, then straighten your torso, and finally, straighten both legs.

1. Begin in Table Top Pose.

2. After ensuring that your wrists are properly stacked below your shoulders, extend your right leg, planting your right foot on the mat/floor. Keep your left knee on the floor.

3. Inhale your right arm up into the air, rolling your chest and upper body to face right.

4. Take 1-2 deep breaths here, then exhale as you bring your right hand and knee back to the mat in Table Top Pose.

5. Repeat on the opposite side.

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. In Plank Pose, inhale your right leg up.

2. Exhale, and try to bring your right knee to your left elbow.

3. Inhale your right leg straight back again, then repeat this movement 5-10 times.

4. Inhale and release your right foot back to the floor, then repeat with your left leg lifted.

1. Begin in Mountain Pose. Clasp your hands behind your back or allow them to dangle freely.

2. Exhale and take a gentle standing backbend, allowing gravity to pull your arms down.

3. Inhale back up into Mountain Pose.

4. Repeat this flow 4-5 times.

1. Beginning in Forward Fold Pose, inhale and lift your torso so that it’s a straight horizontal line with your spine and neck neutral.

2. Exhale back down to a full Forward Fold.

1. In Cobra Pose, engage your core and ground down through the tops of the toes and feet, then lift your hands away from the floor. Keep your upper body lifted with your core strong.

2. Remain here for 2-3 breaths.

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. Release your left knee to the floor, untuck your toes, and lunge slightly further forward.

2. Beginning in a low lunge, inhale your arms up, bringing your palms together overhead.

3. Breathe here for 30 seconds.

1. Beginning in a low lunge, 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.

2. Breathe here for 30 seconds.

1. From Seated Straddle Pose, make sure your sit bones are grounded and your spine stays long.

2. Take a deep inhale, then exhale as you bring your forearms to the ground in front of you and hinge forward to rest your forehead on them.

3. Breathe here for 30-60 seconds, then raise back up to Seated Straddle Pose.

1. Bend your legs at the knee to bring them close to your chest. Place your hands behind your knees for support.

2. Leaning back slightly as you engage your core, come to balance on your sit bones.

3. Once you’ve reached that balance, bring the tops of the thighs a little further from the belly and lift the lower legs so that they’re parallel to the ground.

4. When you’re feeling stable enough to do so, let go of the backs of your legs, bringing the arms parallel to the floor with palms facing inward toward each other.

5. Remain here for 30 seconds, keeping your core engaged.

1. Take a moment to completely relax the spine and bring awareness to your breath.

2. Engage your back, core, glutes, and quads to lift your body up, keeping your shoulder blades planted. Use your arms for support - you can either have them palm-down beside you, or you can clasp your hands together underneath you.

3. Hold this position and breathe here for 30-60 seconds, then lower your body back to the mat to release from the pose.