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. Begin in Mountain Pose.

2. Inhale your arms straight up into the air, holding them there for a breath or two.

3. Exhale your arms to shoulder height in a T-shape, remaining for another breath or two.

4. On your next exhale, relax your arms back to your sides in Mountain Pose.

5. Repeat this flow 4-5 times, speeding it up a bit each time.

1. From Tree Pose, take a gentle side bend to the right.

2. Breathe here for 30 seconds as you try to maintain balance.

1. Begin in Mountain Pose and place your hands on your hips.

2. Keeping your core engaged, draw circles in the air by moving your pelvis/hips in a wide circular motion.

3. Continue this motion for 30 seconds clockwise, then 30 seconds counterclockwise.

1. Begin in Mountain Pose.

2. Begin shifting your weight and balance onto your left foot. Inhale and bend your right knee, grabbing the top of your right foot behind you with your right hand, and pulling your heel toward your buttocks.

3. Hold for 30 seconds, then exhale and release your right foot back to the ground.

4. Repeat on the other side.

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. Begin in Mountain Pose.

2. Bring your palms together in front of your chest. Begin slowly shifting your weight onto your right leg.

3. Once you’re stable and balanced, inhale the left leg up, bending the knee and opening the front of the pelvis. Depending on your comfort level, you can bring the bottom of your left foot to your right ankle, calf, lower thigh, or groin area.

4. Breathe here for 30 seconds, maintaining your balance and keeping your core engaged. If you feel comfortable, you can raise your arms overhead and/or close your eyes.

1. Begin by coming into Downward-Facing Dog Pose by pressing the floor away with your palms, stepping your feet back behind you, and lifting your sit bones up and back.

2. Inhale yourself forward into Plank Pose.

3. Exhale and lower yourself to the ground slowly, then inhale and press your upper body straight upward into Upward-Facing Dog Pose.

1. Sink your sit bones down and back to lower into Chair Pose.

2. Bring your hands to a prayer position in front of your chest. On your next inhale, take a twist in the spine to hook your left elbow on the outer side of your right knee. Shift your gaze up toward the ceiling.

3. Remain 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.

5. Clasp your hands together behind your back and extend them backward, broadening your chest. (Bound Warrior)

6. Take 1-2 deep breaths here, then exhale and hinge your torso forward as you raise your clasped hands skyward. (Humble Warrior Pose)

7. Inhale yourself back up into Bound Warrior Pose.

8. Flow between these movements for 30 seconds.

1. Beginning in a low lunge, inhale your arms up, bringing your palms together overhead. (Crescent Low Lunge)

2. Exhale and sweep your arms backward as you bend your left knee to a 90-degree angle. Lift the front of your right foot so that your right heel is the only part of your foot still touching the mat as you straighten your right leg. (Half Split Pose)

3. Inhale forward again, coming back into Crescent Low Lunge.

4. Alternate between these poses, flowing with your breath for 30 seconds.

​​1. Bend your elbows slightly, lean forward, and try to place your knees on the backs of your arms near your armpits.

2. Slowly lean forward enough that you can bring your feet off the ground.

3. Tap the toes of your right foot on the ground, then lift your foot again. Repeat this movement for 30 seconds on the right, then repeat on the left.

1. Start from Reclining Bound Angle Pose (Supta Baddha Konasana).

2. As you inhale, bring the soles of your feet together, allowing the outer edge of your knees to drop to the sides.

3. Imagine that your legs are now butterfly wings. Keeping the soles of your feet together, flap the butterfly wings by bringing the knees up and inward on the exhale, then lowering them once again on the inhale.

4. Continue repeating this movement for 30-60 seconds.5. To release, straighten and stretch one leg at a time.

1. Start out lying supine with your legs straight in front of you.

2. Bend your left knee and plant your foot on the mat, then cross your right leg over the left.

3. Hug your knees in toward your chest enough to grab your right ankle with your left hand, and your left ankle with the right hand.

4. Remain here, breathing deeply for 30 seconds, then inhale and return to the starting position.

5. Repeat with your left leg crossed over your right.

1. Roll onto your right side, bringing your upper right arm and elbow to the floor and resting your head in your right hand.

2. Bend your left knee, bringing the inner side of your knee to the ground. Try to widen it a bit further away from your right leg, creating a deep stretch in your left leg.

3. Inhale and bend your right knee, bringing the foot up behind you. Grab onto the top of your foot with your left hand.

4. Breathe here for 30 seconds, then release back into the prone position you started in and repeat on the opposite side.