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 and raise your right arm straight in the air, twisting your upper body to the right and shifting your gaze up toward your right hand.

2. As you exhale, thread your right arm under your left, bringing your arm flat to the ground and resting your right ear/side of the head against the floor.

3. Inhale and return to Table Top Pose. Repeat this movement 2-3 times on your right and repeat the same number on your left.

1. Begin in Table Top Pose.

2. Inhale and raise your right leg straight out behind you, flexing your foot and pushing out through your heel. Maintain a straight line from the crown of your head to your heel.

3. Hold this for 30 seconds, then return to Table Top Pose and repeat on the left side.

1. Begin in Mountain Pose. Exhale into a forward fold, bringing your hands to the mat and stepping your legs back to come into Plank Pose.

2. Take another breath, then exhale, lifting your pelvis and lowering your body to the ground (Four-Limbed Staff Pose)

3. With your body on the ground, inhale and untuck your toes, lifting your torso off the ground (Upward-Facing Dog Pose)

4. Exhale and tuck your toes as your push the floor away with your hands, lift your sit bones high into the air, and plant your heels (Downward Facing Dog Pose)

1. Beginning in Mountain Pose, inhale, and lift your right foot slightly.

2. Once you feel balanced and stable enough to do so, lift your foot higher and draw the top of your thigh toward your chest. Wrap one or both arms around your knee/shin to hug your leg closer to your chest.

3. Hold this pose for 30 seconds, then release back to Mountain Pose.

1. Begin in Mountain Pose.

2. Inhale your arms up, raising them to shoulder height in a T-shape.

3. On your next inhale, twist your torso to the right, turning your arms along with your upper body and gazing out over your right hand. Take a breath or two here, feeling your spine progressively relaxing into the twist.

4. Exhale and return to center, then repeat on the other side.

1. With your arms extended in a T shape and your legs wide apart, rotate your feet back in so that your toes point forward.

2. Hold this pose for 30 seconds, breathing deeply.

1. Begin in a wide-legged stance.

2. 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.

3. 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.

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

5. 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.

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. Bring your palms together in front of your chest, pushing them together.

2. Inhale and lengthen the spine, then exhale and try to extend further forward.

3. On the next inhale, twist to the right so that the back of your upper left arm is on the outer side of your right leg.

4. Remain here for 30 seconds.

1. Ground down into the floor with all 4 corners of your feet and bring both hands to the floor (or on blocks).

2. Inhale and lengthen your spine down toward the floor, being careful not to round the back. Keep your spine and neck nice and straight as much as possible.

3. Breathe here for 30 seconds.

1. Slowly begin moving your knees apart toward the outer sides of your mat with the inner sides of your feet on the mat, ankles aligned with your knees.

2. Exhale your forearms and palms flat on the floor/mat. Slowly push your hips backward.

3. Remain here for 30 seconds, breathing deeply.

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. Starting on your hands and knees, make sure your knees are slightly wider than hip-distance apart while bringing the toes of both feet together.

2. Press your palms into the mat as if to push the ground away from you and sink your sit bones all the way down and back to rest your heels.

3. Rest your forehead on the mat, close your eyes, and breathe deep. Remain here for 30 seconds.

1. Begin in Kneeling Pose. Make sure your legs are hip-width apart.

2. Take a deep breath, tucking your tailbone in toward your knees, then exhale and bring your pelvis forward and lower your hands to your heels in a deep backbend.

3. Breathe here for 30 seconds.

1. Sit on the floor with your legs extended in front of you.

2. Bend your right knee and place your foot on the outside of your left knee, keeping your left leg straight.

3. Twist your torso to the right, placing your left hand on your right knee and your right hand on the floor behind you. Hold the stretch for the designated amount of time before repeating on the other side.