1. Start in a seated position with your legs straight in front of you.

2. Bend your legs at the knee, bringing the soles of your feet together in front of you.

3. Inhale and grab onto your feet with both hands. If possible, gently try to pull your heels in a bit closer toward the groin. Your arms and shoulders should remain relaxed, but your spine should be long and straight.

4. On the exhale, slowly allow gravity to pull your legs apart and open until both legs have relaxed all the way to the ground. Keep breathing and with every exhale try to lower the knees a little further. Just don’t try to force the stretch beyond what feels right!

5. When you’re ready to release, let go of your feet and stretch one leg at a time out straight in front of you and return to starting position.

1. Raise your right leg, bringing the knee up to your chest and keeping your right foot flexed. You can keep your left leg straight, or bring it inward as if you’re going to sit cross-legged.

2. Bring your right knee to rest in the crook of your right elbow, rotate the shin to run parallel to your chest, and rest the bottom of your foot in the crook of your left elbow.

3. Remain here for 30-45 seconds, release your right leg back to the mat, then repeat with the left leg.

1. From Head to Knee Pose, roll the chest open to the left as you inhale your left arm overhead, pointing toward your right foot.

2. Breathe here for 30 seconds, then repeat on the other side.

1. Begin in Downward Facing Dog.

2. Inhale and float your right leg up, then exhale it forward to the outside of your right arm. Stack your right knee above the ankle. Adjust your foot ever so slightly to point outward at a ~45-degree angle. Keep your left leg straight, toes tucked, and left thighbone pushing away from the floor.

3.Take a deep breath, then exhale and bring your forearms to the floor. Keep your neck neutral, and your spine long and straight.

4. Breathe here for 30 seconds.

1. 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.

2. 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.

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

4. 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.

5. Now, bend your right knee to create a ~90-degree angle, keeping your knee stacked above your ankle.

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. From Mountain Pose, bring your hands to the outer sides of the small of your back.

2. Knit your shoulder blades together to broaden your chest. As you inhale, imagine that there’s a string attached to the very center of your chest near your heart that is being pulled up to help open your heart’s center. Allow your neck to continue the curve in your upper back as you relax your head backward.

3. Breathe here for 30-60 seconds, feeling the backbend deepen with each exhale.

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. Beginning in Downward-Facing Dog Pose, inhale your right leg up and bring it forward to plant your foot on the outside of your right arm. Bring your thighs slightly wider than your torso and lean your torso forward.

2. On an exhale, bring your left forearm to the ground and your right hand to your right thigh. Using your right hand as leverage, inhale and twist your torso to the right, allowing your right thigh to fall outward a bit.

3. Breathe deeply here for 30 seconds.

1. Start out facing the left side of your mat with your feet roughly 3 ft. apart from each other.

2. Rotate the right foot to face the upper right corner of your mat, and the left foot to face the upper left corner of your mat.

3. Exhale and bend your knees, sinking into a squat. Try to get the bottom of your thighs parallel to the floor.

4. Draw the shoulder blades down and bring your arms up into a T shape. Bend your elbows so that your fingers are pointing skyward with your palms facing away from you.

5. Maintain this pose for 30-45 seconds, breathing deeply.

1. Begin by taking a deep breath and raising the upper body, reaching the arms forward, and rounding the spine very slightly.

2. Exhale, then inhale again, this time also raising your legs off the ground. Raise them as far as you feel comfortable with.

3. Keeping the core muscles tightly engaged, remain in this pose for 30-60 seconds.

4. Release and relax your whole body back down to the floor.

1. Take a moment to completely relax the spine and bring awareness to your breath.

2. Inhale and swing your arms up into the air with palms parallel and facing each other. Engage your back, core, glutes, and quads to lift your body up, keeping your shoulder blades planted.

3. At the height of the pose, your arms will come all the way to the ground, fingertips pointing away from you. There should be a straight line running along your chest all the way out to your knees, and your knees should be stacked above your ankles.

4. Hold this position and breathe for 30-60 seconds.

1. Begin lying supine with your legs straight and hip-width apart. Flex the feet, pushing your heels away from you.

2. On an exhale, lift your right leg and bend the knee so that you can grab your big toe with the thumb, index and middle fingers of your right hand. Alternatively, you can loop a strap or towel over the ball of your foot and hold on with both hands.

3. Inhale and slowly straighten your right leg (or get it however close to straight you can comfortably achieve without strain or discomfort).

4. Take 2-3 deep breaths here, then inhale and slowly lower the outer side of your right leg down toward the floor (or as far as you can) on your right side.

5. Exhale, return your leg to the center, and lower it back to the floor straight in front of you on the inhale.

6. Repeat with the left leg.

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

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

3. Breathe here for 30-60 seconds.

1. Begin on your hands and knees.

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

3. 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.

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

1. Start out lying supine on your mat with your legs hip-width apart. Engage your feet, pushing your heels away from you.

2. Inhale and raise your right leg, bending the knee and bringing the thigh toward your chest. Support your leg by grabbing behind the knee or on the shin and hug your leg tighter.

3. Breathe here for 30 seconds, then release to the starting position and repeat with the left leg.