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. Relax your arms, placing the hands either on your lap or the floor. You can stay seated the way you are or bend your knees to sit cross-legged.

2. Tuck your chin and slowly relax your head forward, feeling a stretch along the back of your neck and the base of your skull.

3. Gently roll your head in a clockwise circle 4-5 times, then counterclockwise 4-5 times.

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. Inhale and raise your arms straight overhead with palms facing each other.

2. Exhale and bend your upper body to the right, bringing your right arm to the ground and your left arm stretched overhead, arms parallel and palms still facing each other.

3. Inhale and raise your arms and torso back up, arms overhead.

4. Exhale and lean your upper body to the left, bringing your left arm to the ground and the right arm overhead.

5. Inhale and raise your arms and torso back to the center.

6. Exhale, bringing your left hand to your right knee and your right hand on the ground to take a gentle spinal twist.

7. Inhale and return to center, raising your arms overhead once more.

8. Exhale and repeat the spinal twist on the opposite side.

9. Inhale and return to center. Clasp your hands behind your back, pinching your shoulder blades together to broaden the chest. Lengthen the spine and take a very gentle backbend in your upper back.

10. Exhale and bring your forearms to the ground in front of you, relaxing your head and neck forward.

11. Inhale and return to Easy Pose (Sukhasana).

1. Start on your hands and knees. Inhale and rock forward on your hands a bit, shifting forward on your knees and raising your lower legs off the ground a bit.

2. Rotate your hips in a clockwise circular motion for 30-45 seconds, then repeat counterclockwise.

1. Inhale and raise your torso straight up as you bring your legs back together (Vajrasana).

2. On your next inhale, lift your buttocks away from your heels, creating a long straight line from your head to your knees while your lower legs remain together on the floor (Kneeling Pose)

3. Exhale and raise your arms overhead with palms facing each other.

4. Inhale and bring your hands to the small of your back just above your hips.

5. Exhale and take a backbend, bringing your hands to your heels (Camel Pose).

6. Inhale and straighten the torso back up. Exhale and lean forward, bringing your hands to the mat. Extend your arms and stack your shoulders above your wrists. Cross one ankle over the other and lift your lower legs off the floor.

7. On your next exhale, lower the upper body to the ground, stacking your elbows above your wrists. Uncross your ankles and tuck your toes (Chaturanga Dandasana)

8. Bring your pelvis down to the floor and relax your legs to the floor. Inhale and push the floor away with your hands, lifting the torso. Relax your neck back a bit, taking a gentle backbend (Upward-Facing Dog Pose).

9. On your next exhale, tuck your toes and push your tailbone up away from the mat, straightening the legs and arms. Your body should make an upside-down V shape (Downward Facing Dog Pose).

10. Take a deep breath, then exhale and bring your knees to the floor, sinking the sit bones back onto your heels. Place your forehead on the ground and relax your arms beside you with fingertips pointing away from you (Child’s Pose).

1. Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Spread your fingers wide and press them firmly into the ground.

2. Lift your knees off the floor while keeping them slightly bent. Gently straighten your arms and legs, forming an inverted V-shape with your body.

3. Lengthen your spine, keeping your neck relaxed and your gaze toward your navel.

1. Bring your right knee forward and your left knee on the ground, just far enough back to create a stretch in the front of your left thigh.

2. Inhale and sweep your arms overhead, leaning back ever so slightly for a gentle backbend.

3. Breathe here for 30 seconds.

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. Remain here with your arms overhead for 30 seconds.

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. Start out lying prone (on your belly).

2. Tuck your toes, then inhale and lift onto them, taking the tailbone back and up until your arms and legs are fully extended, creating an upside-down V shape with your body.

3. Remain here for 2-3 full breaths.

1. Inhale your body forward, stacking your wrists under your shoulders and extending your legs straight behind you to come into Plank Pose.

2. Remain here for 30 seconds.

1. Starting on your hands and knees, make sure your knees are slightly wider than hip-distance apart while bringing the toes of both feet together.

2. Press your palms into the mat as if to push the ground away from you and sink your sit bones all the way down and back to rest your heels.

3. Rest your forehead on the mat, close your eyes, and breathe deep. Remain here for 30 seconds.

1. Begin in Kneeling Pose. Make sure your legs are hip-width apart.

2. Take a deep breath, tucking your tailbone in toward your knees, then exhale and bring your pelvis forward and lower your hands to your heels in a deep backbend.

3. Breathe here for 30 seconds.

1. Begin by lying supine on the floor or mat.

2. Inhale and widen your legs, bringing your feet to the sides of your mat (or a bit further than hip-width apart). Rotate the feet outward so that the toes point away from each other.

3. Lift your pelvis slightly to tuck your tailbone, then release back to the floor and soften the lower back without flattening your back. Lengthen the base of your skull away from the back of your neck.

4. Extend your arms straight up toward the ceiling and broaden your back by rocking your upper back from side to side slightly and pulling the shoulder blades away from each other. Then, relax your arms back down to the floor next to you, palms up and fingers relaxed.

5. Focus on relaxing your face and neck muscles. Close your eyes, completely relax them deeper into your skull, then rotate them down as if to gaze directly at your heart.

6. Stay here for as long as you’d like, letting your mind enter a meditative state while you progressively relax your muscles.

7. When you’re ready to exit the pose, exhale and roll onto one side. Take a breath or two here, then exhale and slowly press your palms to the floor and lift your upper body to come to a seated position.