1. Exhale and fully relax any tension in your shoulders. Let gravity pull down on your arms, pulling the tightness away.

2. Keeping your neck straight, inhale, and shrug your right shoulder upward.

3. Exhale and relax your right shoulder again.

4. Repeat with the left shoulder, then continue alternating shoulders for 30 seconds.

1. Bring your hands in front of your chest with your right hand hovering above your left. Your left hand should be palm-up, and your right should be palm-down.

2. Bend the fingers of both hands and hook them together.

3. Alternate flapping your elbows up and down for 30 seconds.

1. In Easy Pose (Sukhasana), place your hands on your knees.

2. Inhale and open your chest as your lean forward, keeping your sit bones grounded.

3. Rotate your torso in a clockwise circular motion for 30 seconds, keeping it slow and controlled, then repeat counterclockwise.

1. Begin in Easy Pose.

2. Inhale, raise your right arm above your head, and bring your left hand to your right knee.

3. Exhale and lean your upper body to the left, bringing your right arm up and over.

4. Breathe deeply here for 30 seconds, then inhale back to center and repeat on the opposite side.

1. Lift your legs off the floor while leaning back, creating a V-shape with your body, and balance on the sit bones.

2. Bring your arms to shoulder height outside of your legs, palms facing inward toward each other.

3. Inhale, allowing the legs and back to float down, coming to hover a few inches away from the ground.

4. Exhale, zipping your body back into a V-shape again, shoulder blades gliding down the back.

5. Repeat this flow for 30-60 seconds.

1. Begin in a supine position with your feet flat on the ground.

2. Inhale and bend the knees 90 degrees, thighs raised straight up and stacking your knees above your hips. Keep your feet engaged.

3. On your next inhale, straighten your legs into Half Plow Pose. Now your ankles, knees, and hips should be stacked.

4. Bring your arms and palms to the floor for support, then inhale your hips and lower back away from the floor as you bring your legs above your face, parallel to the floor.

5. Exhale your back and hips back down, keeping your legs straight up in Half Plow Pose.

6. Repeat this flow 4-5 times.

1. Beginning in Mountain Pose, inhale and raise your arms above your head, palms parallel and palms facing each other. Feel your spine and side body lengthening.

2. As you exhale, take a gentle side bend to the right. Take deep, slow breaths here for 30 seconds, then inhale and straighten your torso.

3. Repeat, this time with a side bend to the left.

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.Take a breath or two in Crescent Low Lunge, then exhale your arms down to shoulder-level in a T shape.

2. On your next exhale, twist to the right, arms still forming a T and now aligned with the right edge of your mat. Take another breath or two here.

3. On an exhale, join your palms in front of your chest and bring the back of your upper left arm to the outer side of your right leg. Take one last deep breath here before moving on to the next pose.

1. Beginning in Downward-Facing Dog Pose, exhale and bring your body forward, shifting the weight onto the hands to come into Plank Pose.

2. Take a breath here before moving on to the next pose.

1. Begin in Downward Facing Dog Pose.

2. Inhale and lift your right leg, extending it up and out.

3. As you exhale, really draw your core in and round your back slightly to bring your right knee to your elbow or nose.

4. Repeat this motion for 30 seconds.

1. Beginning in Pigeon Pose with your right leg forward, bend your left knee and inhale the left foot up.

2. Exhale your left forearm to the floor, twisting your upper body to the right and reaching your right arm behind you.

3. Grasp your left foot with your right hand and hold this pose for 2-3 more breaths.

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.

1. Start out lying supine on your mat with your legs together and your hands placed palm-down next to your thighs/hips.

2. Inhale and lift both legs straight up so that they make a 90-degree angle with your upper body.

3. Breathe here for 30-60 seconds, making sure your shoulder blades and pelvis remain square and grounded.

4. When you release, do so very slowly without lifting your head.

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.