1. Inhale and sweep the arms along the floor, bringing them to a T-shape with your palms facing skyward.

2. With your legs together and toes pointed, exhale and take a gentle twist to bring them both to the right, left leg stacked on top of the right. You can choose to keep them extended straight, or bend the knees so that your legs are parallel to your right arm.

3. If it’s comfortable to do so, shift your gaze toward your left hand.

4. Remain here and breathe deeply for 30 seconds, then inhale and return to the center.

5. Repeat with your legs pointed toward the left.

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

2. Inhale, then exhale and allow your head to roll forward, bringing your chin toward your chest.

3. Take a breath here, then inhale your head back up.

4. Exhale again, allowing your head to roll back as you gaze up to the ceiling.

5. Take a breath here, inhale back up, then repeat for 30 seconds.

1. In Easy Pose (Sukhasana), place your hands on your knees.

2. Inhale and open your chest as your lean forward, keeping your sit bones grounded.

3. Rotate your torso in a clockwise circular motion for 30 seconds, keeping it slow and controlled, then repeat counterclockwise.

1. Starting from Staff Pose, lean back slightly, supporting yourself by planting your hands on the ground slightly behind you on each side.

2. Inhale and push your thigh bones into the ground and open your legs roughly 90 degrees (or whatever amount feels the most beneficial for you).

3. Exhale and engage your feet, toes pointing straight up.

4. Inhale and shift your weight slightly back onto your hands, broaden the chest, and tilt your head back to gaze at the ceiling - or however far you can without straining the neck.

5. Hold this pose for 30-60 seconds, breathing deeply.

1. Beginning on your hands and knees, inhale your right leg up and extend it straight behind you.

2. Exhale, tuck your chin, bend your right knee, and bring the right knee forward toward your nose.

3. Inhale and release, returning to Table Top Pose.

4. Exhale, then inhale and repeat 4-5 more times on the right.

5. Repeat on the left side with the same amount of reps.

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. In Warrior II Pose, bring your arms into a formation as if you were drawing a bow to shoot an arrow - bend your right arm and act as though you’re pulling back the arrow, holding the front of the bow with your left hand.

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

1. Beginning in Warrior II Pose, allow your arms to flow in a light, flowing manner. Float your right arm forward and your left arm up and back, feeling a gentle sway in your upper body.

2. Breathe 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. In Mountain Pose, raise your arms above your head with your palms together or parallel to each other.

2. Inhale, your chest broadening upwards as you slowly lean your arms backward. Stay steadily grounded, and don’t overexaggerate the backbend — keep it subtle and sweet. Let your neck relax comfortably back.

3. Breathe here for 30 seconds.

1. From Garland Pose, release your hands and arms. Inhale and raise your arms straight up to shoulder level in a T-shape, palms facing outward.

2. On your next inhale, twist your upper body toward the left, creating a diagonal line with your arms; your right arm should be in front of your right knee. Shift your gaze toward your left fingers.

3. Hold this pose for 30 seconds, release, then repeat on the other side.

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

2. Inhale and grab onto your feet with both hands. If possible, gently try to pull your heels in a bit closer toward the groin.

3. Your arms and shoulders should remain relaxed, but your spine should be long and straight. Don’t force the stretch beyond what feels right!

4. Pretend that your legs are butterfly wings, gently flapping the knees up and down. This gets your blood circulating and generates warmth in the muscles.

5. Continue this movement for 30-60 seconds.

6. To release, stop the movements, let go of your feet, and stretch one leg at a time straight in front of you.

1. Sit cross-legged with your sit bones firmly planted, your spine tall and straight, and your neck neutral. Hinge forward at the hips, bringing your forearms to the ground in front of you.

2. Take some time to gather your thoughts and take deep breaths.

3. Remain here for 30-60 seconds (or longer if you’d like to).

1. Bend your legs at the knee to bring them close to your chest. Place your hands behind your knees for support.

2. Leaning back slightly as you engage your core, come to balance on your sit bones.

3. Once you’ve reached that balance, bring the tops of the thighs a little further from the belly and lift the lower legs so that they’re parallel to the ground.

4. When you’re feeling stable enough to do so, let go of the backs of your legs, bringing the arms parallel to the floor with palms facing inward toward each other.

5. Remain here for 30 seconds, keeping your core engaged.

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 30-60 seconds. With each inhale, bring your hands to your knees, allowing them to lift away from the abdomen, and with each exhalation, hug your knees back in.