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. 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. Begin in a seated position looking straight ahead, chin parallel to the floor.

2. Take a deep inhale, then exhale and look to the right, stretching the left side of the neck.

3. Inhale your gaze forward again, then repeat on the other side.

4. Continue this stretch for 30-60 seconds, alternating sides with each exhale.

1. In Table Top Pose, bring your right leg straight out to the side, planting your right foot.

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 seconds on this side, release your right leg back into Table Top Pose, then repeat on the other side.

1. Begin in Table Top Pose.

2. Take a deep inhale and round the spine to bring your right knee to your forehead (or as close as you can).

3. Inhale and arch the spine, directing your gaze to the ceiling as you bring your thigh parallel to the floor and extend your right foot upward. Exhale and bring your right knee to your right elbow, engaging your core.

4. Repeat this movement on the right side 4-8 times.

5. Release back to Table Top Pose and repeat with the left leg.

1. From Table Top Pose, inhale a deep breath. As you exhale, round your spine, push the floor away through your palms, and tuck your chin slightly to stretch the back of the neck. (Cat Pose)

2. Inhale again. Exhale and sink your sit bones to your heels and rest your forehead on the ground.

3. Take 1-2 breaths here. On in inhale, raise back up to Table Top Pose on your hands and knees.

4. On your next inhale, arch your back and round your tailbone up and out. (Cow Pose)

5. Repeat this flow 1-2 times, keeping your breath and movements slow and steady.

1. In Downward-Facing Dog Pose, inhale and lift your right leg, extending it up and out.

2. Breathe here for 30 seconds.

1. Keeping your hands on the mat, lean forward to lunge over your right knee. Lift onto the ball off the left foot.

2. Breathe here for 30 seconds.

1. With your right foot forward and your left foot rotated outward a bit, pivot your body to face the left.

2. Stretch your arms straight out to the side in a T shape and shift your gaze out to your right hand.

3. Breathe here for 30 seconds.

1. With your right leg forward, toes pointing ahead, and knees bent ~90 degrees, rotate the left foot to face the front left corner of your mat and square the hips forward.

2. Engage your core, tucking your tailbone slightly forward and knitting the bottom ribs in.

3. Bring your hands together behind your back with palms facing each other and interlock your fingers.

4. Exhale and extend your arms back and upward, leaning your torso forward so that it is on the inner side of your right thigh.

5. Breathe here for 30 seconds.

1. Begin lying prone (on your belly) on the floor with your arms extending behind you, palms on the ground.

2. Place the tops of your toes flat against the floor, pressing down with all 10 toenails.

3. Press lightly on the floor with your hands, activate your core, and lift your thighs, lower legs, and torso away from the ground. Knit your shoulder blades together and the chest broad.

4. Breathe here for 30-60 seconds, then slowly release back down to the floor.

1. From Plank Pose, turn your knees and toes to face out to the right as you rotate the left side of your body into a side plank. Keep your feet engaged while supporting yourself on the outer edge of your foot. You can bring your right hand to your hip, up in the air, or overhead.

2. Breathe here for 30 seconds.3. Exhale and release back to Plank Pose.

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. With your legs wide apart and the bottoms of your feet together, grab onto your ankles and pull them apart slightly. Feel the sides of your feet activated and push down on the mat.

2. Inhale and lengthen your spine forward over your legs, being sure to hinge at the hips. As you exhale allow your upper back to relax toward the floor. Stay grounded through your sit bones.

3. Close your eyes and breathe deeply here for 60 seconds.

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.