1. In Staff Pose (Dandasana), extend your arms straight out in a T shape.

2. Take a deep inhale, then exhale and twist your spine to the right, arms still extended.

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

4, Repeat this movement for for 30-60 seconds.

1. Starting in Easy Pose, inhale and raise your arms above your head, gripping your elbows.

2. Roll your arms and upper body to the right, and continue in a circular motion as you inhale your way up.

3. Repeat this movement slowly 2-3 times to the right, then 2-3 times to the left.

1. In Easy Pose, ground your sit bones and inhale as you lengthen your spine.

2. Exhale and hinge forward at the hips, keeping your spine long as you walk your hands as far as you can get them away from your legs without your shoulders creeping toward your ears.

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

1. Begin in Table Top Pose. Exhale and round your back into Cat Pose, then move your rib cage in a circular motion to the side, down into Cow Pose, and finally back up and around to Cat Pose.

2. Continue flowing your breath with your movements; inhale as you move down into Cow, then exhale as your ribcage swings back up to Cat Pose.

3. Take it slow and complete 4-5 rounds in a clockwise motion, then reverse it.

1. Beginning in Thunderbolt Pose, tuck your toes and breathe here with your hands in your lap for 30-60 seconds.

1. Begin in Seated Wind Release Pose. Round your back, tucking your head between your knees.

2. Slowly rock backward onto your mat.

3. Spend 30-60 seconds here, rocking front to back and side to side.

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

2. Place your palms on the ground slightly behind and to the side of you. Inhale, lean back, and bring your right ankle to the top of your left thigh.

3. Exhale and bend your left knee, bringing your left thigh and right ankle toward your chest.

4. Take a deep breath here, allowing your muscles to stretch. Exhale and bring your right elbow to the other side of your left thigh with your palms facing outward and fingers pointing to the ceiling.

5. Keep your spine long and straight as you take in another inhale and broaden your chest. As you exhale, feel the twist in your spine deepen.

6. Breathe here for 30-60 seconds, then release back to the starting position and repeat on the other side.

1. With your hands planted on the mat behind you, your torso leaning back, and your feet firmly planted, push the ground away with your feet as you lift your pelvis. Create a straight horizontal line from the crown of your head to your knees.

2. Breathe here for 30 seconds.

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. Start out lying supine on your mat/floor.

2. Inhale and cross your right leg over your left leg and try to hook the top of your right foot on the back of your lower left calf.

3. Extend your arms straight toward the ceiling, then bend your elbows ~90 degrees. Cross your arms with your upper left arm crossed above your upper right arm.

4. 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.

1. 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. Bring your forehead forward to meet your knees.

2. As you exhale, rock your body back and forth until you can roll forward enough to plant your feet underneath you.

3. Inhale and rise to a standing position. Stand with your feet parallel a few inches apart (or, if you need to widen your stance for better support and stability, hip-width apart).

4. Lifting one foot at a time, spread the toes and ball of the foot, then return them strong and flat to the floor with your weight evenly distributed.

5. Lift your sternum up, creating a strong, open upper chest without drawing the lower ribs forward.

6. Draw your shoulder blades slightly inward toward each other, and down away from your neck and ears. Stack and center the crown of your head over your pelvis with your bottom jaw parallel to the floor.

1. Tuck your toes, then inhale and lift onto them, taking the tailbone back and up until your arms and legs are fully extended, creating an upside-down V shape with your body.

2. Remain here for 1-2 breaths.

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. Start out lying supine on your mat.

2. Extend your arms out to each side of you like you’re making a T shape.

3. Inhale and lift your legs, bending at the knees 90 degrees and keeping them together.

4. Exhale and bring your knees to the ground on your right side. Shift your gaze to your left fingertips.

5. Stay here for 30 seconds. Close your eyes and really relax into this posture.

6. Inhale and raise your knees back up, bringing them back to the center with your hips grounded. Exhale and release your legs back to the floor.

7. Repeat on your left side.

1. Begin by lying supine on the floor with your legs straight in front of you. Engage your feet, pushing your heels away from you. Lengthen the back of the neck.

2. Inhale and sweep your arms overhead, keeping them flat on the floor with palms facing upward. Extend them fully, feeling an energizing stretch all the way from your fingertips to your heels. Take another deep breath here as you start to engage your core.

3. Remain here and breathe deeply for 60 seconds.