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. Inhale your upper arms to shoulder height with your forearms up and palms facing away from you (Cactus Arms).

2. Exhale and move your forearms so that your cactus arms have turned upside-down, palms facing behind you.

3. Alternate between these movements, flowing with your breath for 30 seconds.

1. Still in Easy Pose (Sukhasana), inhale and raise your arms, joining palms overhead.

2. Exhale and lower your arms, bringing your right hand to the ground next to you and your left hand to your right knee. Using that knee as leverage, slowly twist your torso toward the right, shifting your gaze out over the right shoulder.

3. Inhale your arms back overhead, then exhale your arms back down and twist the opposite direction.4. Repeat for 30-60 seconds.

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

2. Push your thigh bones into the ground and open your legs roughly 90 degrees (or whatever amount feels the most beneficial for you). Engage your feet, toes pointing straight up.

3. Inhale and sit up tall, lengthening the spine, then exhale and take a gentle side bend to the right. Bring your right hand to the ground near your lower leg, and your left arm overhead reaching to the right.

4. Breathe here for 30 seconds, then inhale your torso back up and repeat on the left side.

1. Inhale and raise both legs away from the floor, pointing your toes and creating a v-shape with your legs to resemble scissors.

2. On your next inhale, raise your right leg (the leg on the bottom hovering just a few inches away from the floor) higher up and swing your top leg behind it.

3. Move your legs back to the starting position, this time taking your top leg forward and your bottom leg slightly back.

4. Flow through these movements for 30 seconds on this side, picking up the speed while keeping your movements controlled.

5. Release from the pose, then switch sides and repeat.

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 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. Start out facing the left side of your mat with your feet roughly 3 ft. apart from each other.

2. Rotate the right foot to face the upper right corner of your mat, and the left foot to face the upper left corner of your mat.

3. Exhale and bend your knees, sinking into a squat. Try to get the bottom of your thighs parallel to the floor.

4. Draw the shoulder blades down and bring your arms up into a T shape. Bend your elbows so that your fingers are pointing skyward with your palms facing away from you.

5. Maintain this pose for 30-45 seconds, breathing deeply.

1. Beginning in Sugarcane Pose, inhale, extend your left leg straight, and reach your left arm straight up toward the ceiling.

2. Remain here for 30 seconds, keeping the core engaged and right leg strong.

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. From Staff Pose, lean your torso back, bringing your forearms to the floor and tucking them close to your torso. Pinch your shoulder blades together to broaden the chest.

2. Inhale and lift your pelvis slightly, tuck your hands underneath your buttocks, then lower back down. Your buttocks should rest on the back of your hands.

3. On your next inhale, relax your head and neck, touching the crown of your head to the floor.

4. Take long, deep breaths. Spend a total of around 60 seconds here, opening your chest with each inhalation and sinking deeper into the backbend with each exhalation.

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. Bring your arms into a T-shape with palms facing the ground.

2. Inhale and bend your right knee, lifting the leg off of the ground and rolling your lower body over onto your sides as you try to tap your right toes to the floor on the outside of your left leg.

3. Breathe here for 30 seconds, then exhale and release back to the mat to repeat on the other side.