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. 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. In Staff Pose (Dandasana), extend your arms straight out in a T shape.

2. Take a deep inhale, then exhale and twist your spine to the right, arms still extended.

3. Inhale and return to the center, then exhale and twist to the left.

4, Repeat this movement for for 30-60 seconds.

1. In Staff Pose (Dandasana), inhale and lift your right leg off the ground, keeping it straight.

2. Exhale and bend your right knee, planting your foot on the mat a few inches in front of your bottom. Wrap your arms around the right shin, hugging it in as tight as possible. Breathe here for 30 seconds

3. Inhale and extend your leg back out, relaxing it to the ground.

4. Repeat on the left side for 30 seconds.

1. Start in a seated position with your legs straight in front of you.

2. Bend your legs at the knee, bringing the soles of your feet together in front of you.

3. Inhale and grab onto your feet with both hands. If possible, gently try to pull your heels in a bit closer toward the groin. Your arms and shoulders should remain relaxed, but your spine should be long and straight.

4. On the exhale, slowly allow gravity to pull your legs apart and open until both legs have relaxed all the way to the ground. Keep breathing and with every exhale try to lower the knees a little further. Just don’t try to force the stretch beyond what feels right!

5. When you’re ready to release, let go of your feet and stretch one leg at a time out straight in front of you and return to starting position.

1. Start in a seated position with your legs straight in front of you.

2. Bring your right ankle to your left thigh just above the knee, making your shin run in a straight line perpendicular to your thigh. Engage the foot, pressing out through your right heel. Sit tall, lengthening the spine and grounding your sit bones.

3. Remain here and breathe for 30 seconds, then repeat on the other side.

1. With your right foot stacked on your left thigh, bring your inner thighs together. Try to bring the back of your right heel as close to your left outer thigh.

2. Inhale and sit tall, lengthening your spine. On the exhale, hinge forward at the hips and bring the tips of your fingers to the floor beside you.

3. Breathe deeply here for 30 seconds. With each exhale, try to walk your fingers forward a bit to deepen the stretch.

4. Repeat on the other side.

1. Bring the outer edge of your right foot to the ground on the outside of your left thigh.

2. With your right foot stacked on your left thigh, bring your inner thighs together. Try to bring the back of your right heel as close to your left outer thigh.

3. Inhale and sit tall, lengthening your spine. On the exhale, hinge forward at the hips and bring the tips of your fingers to the floor beside you.

4. Breathe deeply here for 30 seconds. With each exhale, try to walk your fingers forward a bit to deepen the stretch.

5. Repeat on the other side.

1. Step your right foot forward and your left foot back, and bend the right knee until your thigh is parallel to the ground. Keep the left thigh bone pushed back while tucking the tailbone forward a bit, engaging your core.

2. Breathe here for 30 seconds.

1. Begin in a standing position.

2. Bring your feet slightly wider than hip-distance and angle the feet outward a bit.

3. Exhale and bend your knees all the way, coming down into a deep squat. Bring your thighs slightly wider than your torso and lean your torso forward slightly.

4. Bring your palms together in the center with your elbows tucked against your inner thighs.

5. Breathe deeply here for 30 seconds.

1. From Child’s Pose, bring your palms together in front of you as if you were going to pray.

2. Keeping your elbows grounded, lift your hands toward your upper back and rest them there.

3. Hold this pose for 30-60 seconds.

1. Begin in Staff Pose with your legs extended in front of you.

2. Bend your right knee and plant your right foot on the ground. Inhale and take a twist to the right, bringing your left elbow to the outside of your right knee with your palms facing outward and fingers pointing skyward. Place your right hand behind you.

3. Shift your gaze out over your right shoulder and breathe here for 30 seconds.

4. On an exhale, release back to Staff Pose and repeat on the other side.

1. Take a moment to completely relax the spine and bring awareness to your breath.

2. Engage your back, core, glutes, and quads to lift your body up, keeping your shoulder blades planted. Use your arms for support - you can either have them palm-down beside you, or you can clasp your hands together underneath you.

3. Hold this position and breathe here for 30-60 seconds, then lower your body back to the mat to release from the pose.