1. Starting in a prone position, relax your arms to your sides, fingertips pointing behind you. Place your forehead on the floor and the tops of your feet on the floor/mat, pointing your toes.

2. Inhale and raise your head, upper body, and lower legs off of the ground slightly. Exhale here.

3. On the next inhale, try to raise up higher as you spread your legs slightly wider than hip-width and spread your arms like airplane wings.

4. Exhale and bring your arms and legs lower and closer together as you did in step 2.

5. Inhale, then on the next exhale, lower yourself back to the floor.

6. Repeat this flow for 60-90 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. Slowly exhale your legs back down to the mat as far as you can without flattening or rounding the small of your back, keeping them extended straight.

5. Repeat this flow for 30-60 seconds.

1. Begin in a supine position with your feet flat on the ground. Take a moment to completely relax the spine and bring awareness to your breath.

2. Inhale and engage your back, core, glutes, and quads to lift your body up, keeping your shoulder blades planted. Use your arms for support by placing them palm-down beside you. Take 1-2 breaths here.

3. On an exhale, release to the ground and bring the soles of your feet together to come into Reclining Bound Angle Pose. Spend another breath or two here, allowing gravity to pull your knees closer to the ground to open your inner hips and thighs.

4. On an inhale, raise back up into Bridge Pose. From there, raise your right leg, extending it straight into the air. Push up through the heels, keeping your core strong. Take 1-2 breaths here, then release.

5. Repeat this flow for 60 seconds, alternating legs.

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. (Full-Body Stretch Pose)

3. On the exhale, use your core to raise your torso up to a seated position. Take a moment to straighten your spine nice and tall, ground your sit bones, and take in a deep inhale as you extend your arms forward.

4. Exhale and hinge at the hips to bring your upper body toward the thighs, arms reaching for the outer edges of your feet, ankles, or lower legs. (Seated Forward Fold Pose)

1. Begin with your legs slightly wider than hip distance apart. Inhale your arms up, clasping your hands together as if you were holding up an ax.

2. Exhale and swing your ax downward. Bend your knees and come into a squat as you swing it down and below you.

3. Inhale your arms back up into starting position, straightening your legs.

4. Repeat 5-10 times.

1. In a wide-legged stance, rotate your feet outward so that your right foot points to the right corner of your mat, and the left foot points to the left corner.

2. Raise your arms. Bend your elbows and face your palms away from you, separating your fingers from each other. Your wrists should be roughly the same height as your shoulders. Sink downward into a squat and bring the bottoms of your thighs parallel to the floor.

3. Exhale your lean your torso forward slightly, straightening your arms and extending them downward, roughly aligned with your thighs.

4. Inhale and straighten your legs, raising your arms straight up.

5. Exhale and return to the beginning pose by bending your elbows, facing your palms out, and sinking back into a squat.

6.Repeat this flow for 30-60 seconds (5-10 reps).

1. Begin in Mountain Pose.

2. Bring your palms together in front of your chest. Begin slowly shifting your weight onto your right leg.

3. Once you’re stable and balanced, inhale the left leg up, bending the knee and opening the front of the pelvis. Depending on your comfort level, you can bring the bottom of your left foot to your right ankle, calf, lower thigh, or groin area.

4. Breathe here for 30 seconds, maintaining your balance and keeping your core engaged. If you feel comfortable, you can raise your arms overhead and/or close your eyes.

1. Beginning in a low lunge, clasp your fingers behind your head and place the cupped palms of your clasped hands in a comfortable position at the base of your skull.

2. Inhale and arch your back, pushing your tailbone back and upward. Tilt your head back slightly, keeping your shoulders engaged and opening the chest. (Cow)

3. On your exhale, tuck your chin and tailbone inward, pull your shoulder blades apart, and round your spine like a cat that’s stretching or startled. (Cat)

4. Repeat this movement for 30 seconds.

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. 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 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. Exhale the outer side of your right leg down onto the mat. Your right knee should be aligned with your right hip and your pelvis facing squarely forward. Lay the top of your left foot on the mat/floor, and keep your front foot flexed.

2. Inhale and lengthen your spine, sitting up tall and broadening through the chest.

3. Breathe here for 2-3 breaths.

1. Keeping your knees apart, cross your ankles just as you would if you were to sit in Easy Pose.

2. Grab onto your feet, close your eyes, and breathe deeply here for 30-60 seconds.

1. Inhale your right leg up, engaging the feet and pushing out through the heel.

2. Bend your knee ~90 degrees and grab your right foot with both hands.

3. Breathe here for 30 seconds. With each exhale, try to pull your foot closer. Your right knee should be angled wide enough for the front of your right thigh to come down to the outside of your torso (not on top of your torso).

4. Repeat on the other side.

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.