1. While in Mountain Pose, inhale and sweep your arms up over your head, either joining your palms together or keeping them parallel to each other.

2. Shift your gaze up to the ceiling and breathe here for 30 seconds.

1. Beginning in Mountain Pose, bring your feet parallel and shoulder-width apart. Keep your spine straight and shift your weight slightly back onto your heels. Bring your arms up to shoulder level in a T shape.

2. As you inhale, shift your weight to the right, bending your right knee ~90-degrees, stacking your right knee over your right ankle.

3. Remain here for 30 seconds.

4. Exhale, return to starting position, and repeat on the left side.

1. From Downward Facing Dog Pose, inhale your right leg up, then exhale your foot forward, landing it slightly right-of-center between your hands.

2. Inhale and engage your core, tucking your tailbone slightly forward and pulling your belly button up and in, as you lift your torso away from your right thigh. Place your hands on top

3. Exhale and slowly lower your left knee, shin, and top of your foot to the floor. Breathe here, making sure your hips and pelvis are squared forward and even, for 30 seconds. Push your left thighbone backward, sinking into a deep lunge.

4. Hinge forward at the hips, bring your palms to the ground, and tuck the toes of your left foot to lift back into Downward Facing Dog Pose.

5. Repeat on the other side.

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. Starting from Staff Pose, lean back slightly, supporting yourself by planting your hands on the ground slightly behind you on each side.

2. Inhale and push your thigh bones into the ground and open your legs roughly 90 degrees (or whatever amount feels the most beneficial for you).

3. Exhale and engage your feet, toes pointing straight up.

4. Inhale and shift your weight slightly back onto your hands, broaden the chest, and tilt your head back to gaze at the ceiling - or however far you can without straining the neck.

5. Hold this pose for 30-60 seconds, breathing deeply.

1. From Seated Straddle Pose, extend your arms to the sides at shoulder level.

2. Inhale and take a spinal twist, reaching your right arm toward your left ankle, and hold for 30 seconds, taking deep breaths.

3. Exhale and return to center, 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. Beginning in Mountain Pose (Tadasana), bring your right palm to your left shoulder and your left palm to your right shoulder, stacking your right elbow over the left.

2. Breathe here for 30 seconds.

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 with your legs straight.

2. Inhale and cross your right leg over your left. Shift your weight onto your left foot and hook the top of your right foot on the back of your left calf. Take a moment to find stability.

3. On an exhale, bend your knees and slowly lower your tailbone as if you’re about to sit in an invisible chair, leaning the upper body forward slightly.

4. 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. Come to a seated position with your sit bones grounded and your spine straight and tall.

2. Stretch your legs straight out in front of you, toes pointing up toward the ceiling.

3. Spend 30 seconds alternating rolling your feet/legs inward and outward.

1. Still in Staff Pose, plant your palms on the mat slightly behind and to the side of you as you lean your torso back.

2. Close your eyes and breathe here for 15-30 seconds, firming your shoulder blades away from your eyes and broadening in the chest.

1. Begin lying supine on the ground with your feet together and arms relaxed beside you.

2. Inhale, then exhale and bring the knees in toward the chest, thighs pressing against your abdomen. Wrap your arms around your knees, hugging them close and clasping your hands or grabbing your elbows.

3. Breathe deeply here for 60 seconds. With each exhalation, hug your knees a bit tighter and closer to your chest, then relax your grip slightly with each inhale.