1. In Easy Pose (Sukhasana), relax your shoulders. Either relax your arms down to your lap, the floor, or in front of your knees.

2. Rotate your shoulders up, forward, down, and back in a circular motion.

3. Repeat while you take 1-2 deep breaths, then reverse the motion for 1-2 breaths.

1. Inhale your upper arms to shoulder height with your forearms up and palms facing away from you (Cactus Arms).

2. Exhale and move your forearms so that your cactus arms have turned upside-down, palms facing behind you.

3. Alternate between these movements, flowing with your breath for 30 seconds.

1. Begin in Easy Pose.

2. Inhale, raise your right arm above your head, and bring your left hand to your right knee.

3. Exhale and lean your upper body to the left, bringing your right arm up and over.

4. Breathe deeply here for 30 seconds, then inhale back to center and repeat on the opposite side.

1. While in Easy Pose (Sukhasana) with your hands on your knees, inhale and arch your back, pushing your tailbone back and upward.

2. 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 for 30-60 seconds.

1. Inhale and raise both legs away from the floor, pointing your toes and creating a v-shape with your legs to resemble scissors.

2. On your next inhale, raise your right leg (the leg on the bottom hovering just a few inches away from the floor) higher up and swing your top leg behind it.

3. Move your legs back to the starting position, this time taking your top leg forward and your bottom leg slightly back.

4. Flow through these movements for 30 seconds on this side, picking up the speed while keeping your movements controlled.

5. Release from the pose, then switch sides and repeat.

1. Bend your left knee, bringing your foot close enough for you to grab your toes. Use your thumb, index, and middle fingers to grab your big toe.

2. Inhale and slowly straighten your leg upward (or get it as close to straight as you can).

3. Spend 30 seconds breathing here, trying to deepen the stretch with each breath.

1. From Three-Legged Downward-Facing Dog Pose, bend your right knee and bring the back of your calf to the back of your thigh. Keep your right thigh aligned with the rest of your body.

2. Draw 4-5 circles in the air with your knee, then reverse it.

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, 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. Beginning in Plank Pose, exhale and lower yourself to the ground through the Four-Limbed Staff Pose, keeping your elbows stacked above your wrists.

2. Inhale and extend your arms, pushing down into the floor through the tops of your feet and toes as you lift your torso into Upward-Facing Dog Pose.

3. Exhale and tuck your toes, lifting your pelvis up and back, pushing yourself up into Downward Facing Dog Pose.

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. Lean your torso back, bringing your forearms to the floor and tucking them close to your torso. Pinch your shoulder blades together to broaden the chest.

2. Inhale and lift your pelvis slightly, tuck your hands underneath your buttocks, then lower back down. Your buttocks should rest on the back of your hands.

3. On your next inhale, relax your head and neck, touching the crown of your head to the floor.

4. Take deep breaths, remaining here for 60 seconds.

1. Begin in Staff Pose (Dandasana) with your sit bones grounded and your spine straight and tall.

2. Inhale and lift your right leg, bringing it over the left leg and planting your foot on the mat beside your left outer thigh.

3. Exhale and bend the left knee, bringing the heel of your left foot toward your right sit bone OR keep your left leg straight.

4. Inhale and broaden your chest, keeping the shoulder blades strong and down away from the ears.

5. Exhale and slowly twist your upper body to the right, bringing your left elbow to the outer side of your right knee. Your left palm should be facing out to the right. Shift your gaze out past your right shoulder.

6. Breathe here for 30 seconds, gently pressing your elbow against your knee to deepen the twist with each exhale.

7. Slowly release the twist and return to the starting position, then repeat on the other side.

1. Inhale and bring your right ankle to your left thigh just above the knee so that your right shin runs in a straight line perpendicular to your left thigh.

2. Exhale as you bend your left knee, drawing your left thigh and right ankle toward your upper body. Bring both hands to the back of your left thigh just below the crook of your left knee, threading the right hand through the space between your legs below the right calf.

3. Breathe deeply here for 30 seconds.

4. On an inhale, slowly straighten your left leg and sink it back down to the floor.

5. Gently remove your right ankle from your left thigh, straightening your right leg and releasing it back down to the floor.

6. Repeat with your left ankle on your right thigh.