1. Begin in a supine position on the floor/mat.

2. Clasp your hands together and, trying to keep your shoulders on the ground, take a gentle side bend in the upper body.

3. Keeping your legs tucked together, start to bend your legs to the same side that your arms are going toward.

4. Inhale, breathing deep into your rib cage. Focus on the stretch, relaxing wherever you feel lingering tightness. Breathe here for 30 seconds.

5. Exhale and relax back into a neutral position, then repeat on the other side.

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. Start out sitting cross-legged in Easy Pose.

2. Take a deep breath; exhale and bring your palms together in front of your chest. Interlock your fingers, shoulders relaxed away from the ears, and elbows pointing to the sides of your mat.

3. Inhale and extend your arms straight in front of you, taking a gentle forward bend in the torso. Round your upper back and direct your gaze down to the mat right in front of your legs to lengthen the back of your neck.

4. On your next exhale, bring your arms up above your head. Keep your gaze straight, and make sure your shoulders are firmly planted. Inhale here, extending up through the spine and arms.

5. Inhale and release your hands, then bring them back together behind your back, palms facing each other and fingers tightly interlocked.

6. Exhale and sit tall, straightening your arms down toward the floor behind your back. Knit your shoulders together a bit to broaden your chest.

7. On your next inhale, release your hands again, bringing them back together in front of your chest.

8. Exhale and extend your arms straight in front of you again. Round your upper back and gaze down to the mat in front of your legs to lengthen the back of your neck.

9. Repeat this movement 1-2 times, taking your time and connecting with your breath.

1. Begin in Table Top Pose.

2. Take a deep inhale and round the spine to bring your right knee to your forehead (or as close as you can).

3. Exhale and arch the spine, directing your gaze to the ceiling as you bring your thigh parallel to the floor and extend your right foot upward.

4. Repeat this movement on the right side 4-8 times.

5. Release back to Table Top Pose and repeat with the left leg.

1. Bring your right hand to your right shoulder, and your left hand to your left shoulder.

2. Start by drawing the elbows inward to touch each other.

3. Next, bring your elbows up next to your head so that they point to the ceiling.

4. Then, bring the elbows back down and open them outward so that they point to either side of you.

5. Repeat this movement for 30-60 seconds.

1. Beginning in Mountain Pose, exhale and take a very slight bend in the knee, folding your upper body forward and bringing the hands to the ankles, feet, or ground (or as close as you can comfortably reach!).

2. Take a deep inhale into your chest, lengthening the spine.

3. On the exhale, try to take that slight bend in the knee a bit straighter, making sure not to hyper-extend or lock your knees.

4. Take another inhale, and as you exhale, feel your spine lengthening further down toward the ground. Lengthen and stretch the neck, keeping your shoulders pulled away from your ears.

5. Remain here for 30-60 seconds.

1. Begin in Mountain Pose.

2. Inhale and extend your arms upward, grabbing the opposite elbow with each hand. Close your eyes and focus on centering yourself.

3. Remain here for 30 seconds, breathing deeply.

1. Begin in Mountain Pose.

2. Inhale deeply and sweep your arms up in the air as you rise up onto your tiptoes.

3. On the exhale, sweep your arms back down to your sides and plant your feet firmly back on the floor.

4. Repeat this flow for 30 seconds, keeping your movements synchronized with your breath.

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. Begin in Intense Leg Stretch Pose.

2. Inhale and lift your upper body so that it is parallel to the floor. Extend both arms straight out to the sides in a T-shape.

3. On an exhale, gently twist so that you’re facing to the right. The fingertips of your left hand should graze the floor/mat, while the right arm extends skyward.

4. Breathe here for 30 seconds, then release from the twist and step or jump your legs back together.

1. Beginning in Twisted Dragon Pose, inhale your torso straight up and make sure your right foot is pointed straight ahead.

2. On your next inhale, bend your left knee to bring your left foot straight upward. Place your left palm firmly on the floor and grab your left foot with your right hand.

3. Breathe here for 30 seconds.

1. Take a deep inhalation, and as you exhale, lean your upper body back and raise your legs up until you’re neatly grounded on your sit bones and creating a V shape with your body.

2. Be aware of your core, engaging it by pulling the navel towards your spine. Move the shoulder blades down, back, opening the chest. While here stretch the arms and legs, lengthening them outwards.

3. Hold this pose for 30-60 seconds.

1. From this variation of Happy Baby Pose, roll from side to side. When you roll to the side, bring your legs together. When you roll back to the center, bring your knees apart again.

2. Continue this flow for 60 seconds.

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

2. Place your hands on the floor behind you and lean your torso back, shifting your upper body weight to your palms.

3. Bring your right ankle to your left thigh, just above the left knee.

4. Take a deep breath, then exhale as you bend your left knee and walk your left foot closer to your torso. Move it around until you find a satisfying stretch.

5. Your muscles might resist at first, but hold the pose and stay still for 30 seconds.

6. Repeat on the other side.

Transition: From Sitting Swan Pose, sit up and release your legs straight in front of you.

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.