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. Bring your right ankle to the top of your left thigh.

2. Start by gently pushing down on your right knee just enough to feel a stretch in the hips, then use your hand to gently pull the knee back up, repeating 4-5 times.

3. Draw small circles in the air with your right knee 5 times, reverse the circles 5 times, and return to starting position.

4. Finally, repeat on the left side.

1. Lift your right leg, placing both hands on the back of your right thigh to support it, and bring the knee up near your chest.

2. Keeping the right foot off the ground, rotate your lower leg clockwise in a circular motion for 15-30 seconds, then counterclockwise for 15-30 seconds.

3. Return your right leg to the mat, then repeat on the left.

1. Starting in Easy Pose, inhale and raise your arms above your head, gripping your elbows.

2. Roll your arms and upper body to the right, and continue in a circular motion as you inhale your way up.

3. Repeat this movement slowly 2-3 times to the right, then 2-3 times to the left.

1. Begin in Table Top Pose. Exhale and round your back into Cat Pose, then move your rib cage in a circular motion to the side, down into Cow Pose, and finally back up and around to Cat Pose.

2. Continue flowing your breath with your movements; inhale as you move down into Cow, then exhale as your ribcage swings back up to Cat Pose.

3. Take it slow and complete 4-5 rounds in a clockwise motion, then reverse it.

1. Begin on your hands and knees in Table Top Pose.

2. Slowly rotate your hands until your wrists face forward and your fingers point toward you.

3. Remain here for 30 seconds.

1. From Standing Forward Fold with both knees bent, inhale and slowly raise your torso as you straighten your knees. Allow your arms to dangle, rounding your spine.

2. Once your legs are straight, continue slowly rolling your spine up until your spine is straight and your arms are relaxed by your sides in Mountain Pose (Tadasana).

1. Start in Mountain Pose (Tadasana). Make sure you have a firm base of support through your feet.

2. Bend the knees and slowly lower your tailbone as if you’re about to sit in an invisible chair, leaning the upper body very slightly. Try to make your thighs as parallel to the ground as you can.

3. Bring your hands to a prayer position in front of your chest. On your next inhale, take a twist in the spine to hook your left elbow on the outer side of your right knee. Shift your gaze up toward the ceiling.

4. On your next inhale, release from the twist to come back to regular Chair Pose.

5. Repeat this movement for 30 seconds, alternating sides.

1. Bend your 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. Extend your arms straight out to each side in a T shape with your palms facing the floor. Bend your elbows and bring your forearms parallel to each other, fingertips pointing forward. Then, roll your arms so that your fingertips point toward the ceiling and your palms face forward.

3. On your next exhale, straighten your right leg and cross your arms in front of your chest - right hand to just under the left shoulder, left hand to just under the right shoulder, elbows pointing toward the ground.

4. Inhale and return to Warrior I w/ Cactus Arms, then repeat 2-3 times.

1. Begin in a wide-legged stance.

2. Angle your left foot toward the left side of your mat while keeping the right toes pointed forward. Roll your right thigh outward so that your knee aligns with your first two toes.

3. As you lengthen both sides of the waist, bring your arms up and out to both sides so that they are parallel to the floor.

4. Inhale and extend your reach to the right, bringing your upper body over the right leg. Shift your hips back slightly.

5. Exhale your right arm down, bringing the right hand to either your ankle, a block, or the floor. Rotate the front of your ribcage toward the ceiling, reaching your left arm straight up.

6. Lengthen through the sides of the neck, keeping the neck aligned neutrally with the spine. Shift the gaze straight ahead or up toward your left hand. Remain here for 30 seconds.

7. Release by pressing your feet firmly into the floor, leading your torso back up with your left hand.

1. Ground down into the floor with all 4 corners of your feet and bring both hands to the floor (or on blocks).

2. Inhale and lengthen your spine down toward the floor, being careful not to round the back. Keep your spine and neck nice and straight as much as possible.

3. Breathe here for 30 seconds.

1. Beginning in a wide-legged stance, inhale and slowly walk your hands to the right to grab your right ankle (or as close to your right ankle as you comfortably can).

2. Remain here for 30 seconds, then exhale and walk your hands back to the center.

3. On your next inhale, repeat on the left side.

1. Beginning in Thunderbolt Pose, tuck your toes and breathe here with your hands in your lap for 30-60 seconds.

1. Begin in Mountain Pose (Tadasana). Interlock your fingers behind your back, palms facing each other.

2. Inhale as you knit your shoulder blades in to broaden the chest, taking a gentle backbend in the upper back and neck as you extend your arms and push down through them toward the floor.

3. Remain here for 30-60 seconds.

1. Begin in Mountain Pose (Tadasana).

2. Take a deep breath, then exhale and bend your knees, folding your upper body forward. Keep the spine long and straight.

3. Allow your arms to dangle freely, or grab onto your elbows. Feel free to rock gently from side to side.

4. Remain here for 30-60 seconds.