1. Begin in Kneeling Pose with your arms at your sides.

2. Inhale deeply and raise your right arm up toward the ceiling, feeling your spine and side body lengthen, your chest broaden, and your core activate.

3. Exhale and keep your upper body long as you take a gentle side bend to touch the floor with your left fingertips or palm. Bring your right arm over your head so that your fingertips point to the left.

4. Breathe here for 30 seconds, keeping that length in your spine and sides.

5. Inhale and release the side bend, straightening your upper body and right arm. Exhale your right arm back down to your side.

6. Repeat on the other side.

1. Slowly uncross your legs and rock forward onto your hands and knees.

2. Inhale and arch your back downward, pushing your tailbone up and outward. Tilt your head back slightly, keeping your shoulders engaged and opening the chest. (Cow)

3. On your exhale, tuck your chin and tailbone inward, pull your shoulder blades apart, and round your spine like a cat that’s stretching or startled. (Cat)

4. Repeat this movement for 30-60 seconds.

1. Inhale, tuck your toes, and lift your tailbone up and back to come into Downward-Facing Dog Pose. From here, walk your feet apart so that they are slightly wider than hip-width apart.

2. On your next inhale, bring your upper body forward, then exhale down through a wide-legged version of Four-Limbed Staff Pose. Remember to keep your elbows stacked above your wrists.

3. Exhale your legs, pelvis, and tops of your feet down to the mat/floor. Inhale and press down through the palms to raise your upper body, coming into a wide-legged version of Sphinx or Cobra Pose.

4. Take one last deep breath, then exhale your upper body to the floor. Inhale and float your tailbone up and back once more to return to a wide-legged Downward-Facing Dog Pose.

1. Begin in Mountain Pose.

2. Inhale your arms straight out to the sides at shoulder height in a T-shape. Keep your fingers straight and together.

3. Make circles in the air with your arms 5-10 times, then reverse the motion for another 5-10 circles.

1. Begin in Mountain Pose.

2. Ankle Circles: Shift your weight to the right foot. Keeping your toes and the ball of your left foot touching the ground, move your left ankle in a circular motion for 20-30 seconds. Repeat on the opposite foot.

3. Neck Rolls: Start by looking down, tucking your chin slightly. Roll your head to the side, up, to the other side, and down in a circular motion 5-6 times in one direction, then repeat in the reverse direction.

4. Shoulder Circles: Roll your shoulders forward, down, back, and up in a circular motion 5-6 times, then reverse the motion another 5-6 times.

5. Wrist Rolls: Clasp your hands in front of you, interlocking your fingers, and rolling the wrist joint first so that your dominant wrist deviates toward you, then away from you in a figure-eight motion. Repeat this motion for ~30 seconds

6. Twists: Bring the back of your left hand to the back of your right hip, and your right hand to your left shoulder. Inhale, swing your arms so that your right hand comes to your left shoulder and your left hand comes to the back of the right hip as you take a gentle twist toward the left. Keeping the momentum in your arms going, swing your left hand toward your right shoulder and your right hand to the back of your left hip. Do this movement 5-10 times, speeding it up as you get a feel for the motion.

7. Hip Circles: Standing in Mountain Pose, move your pelvis/hips in a circular motion - 5-10 times clockwise, then counterclockwise.

8. Knee Circles: Bend your knees and bend slightly forward at the hips, bringing your hands to your thighs. Move your knees forward, to the right, back, and to the left in a circular motion 5-10 times, then reverse the motion 5-10 times.

1. Begin in Mountain Pose. Make sure your feet are firmly planted hip-distance apart.

2. Inhale both arms up into the air, broadening the chest.

3. Exhale and sink your sit bones slightly down and back, folding forward over your thighs as you swing your arms all the way forward and back.

4. Inhale your arms and torso back up to Mountain Pose.5. Repeat this movement a total of 5-6 times.

1. Sink your sit bones down and back to lower into Chair Pose.

2. 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.

3. Remain here for 30 seconds.

1. Turn your left palm up toward the ceiling, then as you exhale, twist your torso to the right and slowly slide your right arm down the back of your left leg.

2. Remain here for 30 seconds.

1. Inhale your left arm straight up, rolling your chest to the left and broadening the chest.

2. Remain here for 30 seconds.

​​1. Bend your elbows slightly, lean forward, and try to place your knees on the backs of your arms near your armpits.

2. Slowly lean forward enough that you can bring your feet off the ground.

3. Tap the toes of your right foot on the ground, then lift your foot again. Repeat this movement for 30 seconds on the right, then repeat on the left.

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. Begin in Thunderbolt Pose.

2. Point your toes with the tops of your feet flat on the floor/mat. Inhale deeply, broadening your chest and lengthening your spine.

3. Exhale and bring your palms to the floor just behind your, taking a gentle backbend and allowing your neck to relax.

4. Remain here for 60 seconds, opening your chest and deepening the stretch with each inhalation.

1. Start out lying supine on your mat.

2. Extend your arms out to each side of you like you’re making a T shape.

3. Inhale and lift your legs, bending at the knees 90 degrees and keeping them together.

4. Exhale and bring your knees to the ground on your right side. Shift your gaze to your left fingertips.

5. Stay here for 30 seconds. Close your eyes and really relax into this posture.

6. Inhale and raise your knees back up, bringing them back to the center with your hips grounded. Exhale and release your legs back to the floor

7. Repeat on your left side.

1. Begin by lying supine on the floor with your legs straight in front of you. Engage your feet, pushing your heels away from you. Lengthen the back of the neck.

2. Inhale and sweep your arms overhead, keeping them flat on the floor with palms facing upward. Extend them fully, feeling an energizing stretch all the way from your fingertips to your heels. Take another deep breath here as you start to engage your core.

3. Remain here and breathe deeply for 60 seconds.

1. Start out lying supine on your mat with your legs together and your hands placed palm-down next to your thighs/hips.

2. Inhale and lift both legs straight up so that they make a 90-degree angle with your upper body.

3. Breathe here for 30-60 seconds, making sure your shoulder blades and pelvis remain square and grounded.

4. When you release, do so very slowly without lifting your head.