1. Place one hand in your lap and the other in front of your mouth; palm facing you.

2. Open your mouth and exhale into your palm as you would do to fog up a mirror. Pay attention to the sound and sensation that is made by your breath when you do this.

3. Now, inhale a breath, making the same sound/sensation.

4. Repeat this for 5-10 cycles, or until you feel like you’ve gotten the hang of it. Each time, try to inhale for 4 seconds and exhale for 4 seconds.

5. Next, try to create the same sound/sensation, but with your mouth closed on the inhale and open on the exhale. Repeat for another 5-10 breath cycles, then try it for 5-10 cycles with your mouth open on the inhale and closed on the exhale.

6. When you’ve gotten the hang of that, it’s time to do the actual Ujjayi breathing by closing your mouth on both the inhale and exhale.

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. Beginning in Table Top Pose, inhale your torso straight up as you lift your sit bones up, creating a straight line from your head to your knees.

2. On the next inhale, extend your arms straight out at shoulder height in a T-shape.

3. Extend your right leg straight out to the side, planting your right foot.

4. Take a deep breath or two here, then exhale, release your arms down and bring your right leg back to the center.

5. On your next inhale, repeat on the other side.

1. Begin in Table Top Pose.

2. Inhale and raise your right arm and left leg, extending them straight. Try to raise them as high as you comfortably can without arching your back. Engage the muscles in your left foot, pushing outward through your heel.

3. Remain here for 30 seconds.

4. Exhale and release your arm and leg back to the mat.

5. Inhale and repeat with the left arm and right leg.

1. Begin in Table Top Pose.

2. After ensuring that your wrists are properly stacked below your shoulders, extend your right leg, planting your right foot on the mat/floor. Keep your left knee on the floor.

3. Inhale your right arm up into the air, rolling your chest and upper body to face right.

4. Take 1-2 deep breaths here, then exhale as you bring your right hand and knee back to the mat in Table Top Pose.

5. Repeat on the opposite side.

1. Beginning in Downward-Facing Dog Pose, exhale and bring your body forward, shifting the weight onto the hands to come into Plank Pose.

2. Take a breath here before moving on to the next pose.

1. Begin in Mountain Pose.

2. Bring your palms together in front of your chest. Begin slowly shifting your weight onto your right leg.

3. Once you’re stable and balanced, inhale the left leg up, bending the knee and opening the front of the pelvis. Depending on your comfort level, you can bring the bottom of your left foot to your right ankle, calf, lower thigh, or groin area.

4. Breathe here for 30 seconds, maintaining your balance and keeping your core engaged. If you feel comfortable, you can raise your arms overhead and/or close your eyes.

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. With your right foot forward, knee bent at a 90-degree angle, and stacked above the ankle, rotate your left foot.

2. Align the back/side of the left heel with the back of the right heel (or slightly wider if you need a wider base of support).

3. Straighten your left knee by pushing the left thighbone back.

4. Once you’re balanced and stable, inhale and raise your torso, lifting your belly away from your right thigh. As you do so, raise your arms to extend straight up with the palms facing each other.

5. Hold for a few breaths or 30-60 seconds.

1. In Side Plank Pose, keep your left arm firmly planted, shoulders stacked above the hands.

2. With your left foot planted, grounding through all four corners of the foot, lift the right foot and bring the ball of the foot to the floor slightly behind you.

3. Inhale and try to roll your body further so that your chest is angled skyward and your right arm is extended toward the wall behind you with your upper arm next to your ear.

1. Inhale one last time in Wide Child’s Pose.

2. Exhale and rock forward onto your hands, arching your back slightly and bringing the tailbone up to flow into Four-Limbed Staff Pose.

3. On your next inhale, push the floor away and extend your arms straight to lift your upper body into Cobra Pose.

4. Exhale your way back down into Four-Limbed Staff Pose.

5. Inhale, then exhale your sit bones back toward your heels, returning to Child’s Pose.

6. Repeat this flow for 30 seconds.

1. Start in Thunderbolt Pose with your legs underneath you.

2. Inhale and lean back, placing your palms on the floor behind you, shoulder-width apart. Open your legs hip-width apart.

3. On your next inhale, lift the sit bones away from your heels until your torso, pelvis, and upper thighs make a straight line. Keep your neck long and your shoulder blades down away from your ears.

4. Breathe here for 30 seconds.

1. Inhale and tuck the toes as your slowly walk your hands forward.

2. Exhale and move your sit bones back halfway toward your heels. Bring your forehead to the floor, relaxing your neck. Push your tailbone slightly outward, creating a gentle curve in the lower back.

3. Breathe deeply here, directing the air toward your lower back for 30-60 seconds.

1. On an exhale, bring your legs back up toward your chest.

2. Inhale and grab onto the outer sides of your feet, widening your legs slightly and trying to bring your knees to your armpits.

3. Spend 30-60 seconds here, gently pulling your feet downward with your hands. Try to very gently rock your body from side to side, just like a happy baby!