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. 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. 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. Raise your right leg, bringing the knee up to your chest and keeping your right foot flexed. You can keep your left leg straight, or bring it inward as if you’re going to sit cross-legged.

2. Bring your right knee to rest in the crook of your right elbow, rotate the shin to run parallel to your chest, and rest the bottom of your foot in the crook of your left elbow.

3. Remain here for 30-45 seconds, release your right leg back to the mat, then repeat with the left leg.

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. With your right leg forward, knee bent at ~90 degrees, keep your pelvis squarely forward and engage your core, tucking your tailbone forward slightly. Push back through the left thighbone.

2. Extend your arms, bringing your upper arms next to your ears, and remain here for 30 seconds.

1. Beginning in a low lunge, inhale your arms up, bringing your palms together overhead. (Crescent Low Lunge)

2. Exhale and sweep your arms backward as you bend your left knee to a 90-degree angle. Lift the front of your right foot so that your right heel is the only part of your foot still touching the mat as you straighten your right leg. (Half Split Pose)

3. Inhale forward again, coming back into Crescent Low Lunge.

4. Alternate between these poses, flowing with your breath for 30 seconds.

1. Bend your right knee slightly and begin to shift your weight onto your right leg. Float your right arm forward.

2. When you’ve gathered your balance, begin to lift the left leg up behind you and reach back to grab the top of your foot with your left hand. Keep your neck neutral by gazing forward.

3. Breathe here for 30 seconds, trying to deepen the pose with each exhale.

1. Beginning in Plank Pose, bring your forearms to the ground on your next exhale, palms facing down and planted firmly for support. Take 1-2 breaths here.

2. Inhale and lift yourself back up to a regular plank and take 1-2 breaths.

3. Alternate between Plank Pose and Forearm Plank Pose 5-10 times. Try to speed it up a little bit each time and see how many reps you can do!

1. Beginning in Forearm Plank Pose, inhale your left arm up, rolling your whole body to the right and shifting onto the outer edge of your right foot in a side plank.

2. Breathe here for 30 seconds.

1. Begin in Table Top Pose.

2. Bring your forearms to the floor and either clasp your hands together or place your palms on the floor for support.

3. Inhale and lift your sit bones up and back just as you would for Downward-Facing Dog Pose.

4. On your next inhale, raise off of your forearms, plant your palms, push the floor away and come into a full Downward-Facing Dog Pose

5. Exhale yourself back down onto your forearms.

6. Alternate between Dolphin Pose and Downward-Facing Dog Pose for 30-60 seconds, remaining in sync with your breath.

1. Begin in Thunderbolt Pose with both hands on the floor next to you.

2. Inhale deeply, then exhale, shift your weight onto your right hand a bit, take a gentle spinal twist to the right, and bring your left hand to the outside of your right knee/leg. Shift your gaze out over your right shoulder for a gentle stretch through the side of the neck.

3. Take 2-3 breaths here, making sure that your shoulders stay rooted away from your ears.

4. Inhale and release from the twist, coming back to the starting position.

5. On your next exhale, repeat this stretch on the left 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.

1. Lie on your back on a comfortable surface, such as a yoga mat. Bend your knees and bring them up toward your chest.

2. Grab the outsides of your feet with your hands. Your knees should be wide apart and your feet should be flexed so that the soles of your feet are facing the ceiling.

3. Gently pull your feet down and toward your armpits while pushing your knees down and away from your body. You should feel a stretch in your hips and lower back.