1. Start out lying supine with your legs extended straight and your arms relaxed.

2. On an exhale, lift and bend your right leg, bringing the front of the thigh toward your chest.

3. Inhale, straightening your leg with the bottoms of your feet facing the ceiling.

4. Exhale and lower your leg toward the ground, keeping it hovering a few inches above the floor.

5. Inhale and relax your right leg back to the floor completely, then repeat with your left leg.

6. Repeat 2-3 more times for each leg.

1. Begin lying supine. Bend the knees, planting the bottom of your feet on the floor at the outer edges of your mat.

2. Extend your arms straight out on the ground beside you in a T shape.

3. Keeping your upper arms flat on the ground, raise your forearms straight up and make sure your back and shoulder blades are broad. Then, rotate your upper arms back, bringing your forearms down to the ground pointing away from you (Cactus Arms). If this is too uncomfortable, you can keep your arms in the T shape.

4. Inhale and lean both knees to the right, slowly lowering them toward the ground as far as you comfortably can.

5. Spend 30 seconds here, breathing deeply, then exhale and lift your knees back to the starting position.

6. Repeat, this time leaning your knees to the left.

1. Start out lying supine with your feet planted hip-distance apart on the mat.

2. Inhale and slowly allow the outer side of your right knee to sink to the ground. Bring the bottom of your right foot a little closer to your left foot if needed or make any other necessary adjustments in order to fully achieve this.

3. Exhale and lift your left leg, then inhale as you thread it over your right leg, bringing the bottom of your left foot to the mat on the other side of the right thigh.

4. Breathe deeply here for 30-60 seconds, then return to the starting position and repeat on the other side.

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. 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.

1. Start out lying supine on your mat.

2. Extend your arms out to each side of you like you’re making a T shape.

3. Inhale and lift your legs, bending at the knees 90 degrees and keeping them together.

4. Exhale and bring your knees to the ground on your right side. Shift your gaze to your left fingertips.

5. Stay here for 30 seconds. Close your eyes and really relax into this posture.

6. Inhale and raise your knees back up, bringing them back to the center with your hips grounded. Exhale and release your legs back to the floor.

7. Repeat on your left side.

1. Beginning in Downward-Facing Dog Pose, exhale and bring your body forward, shifting the weight onto the hands to come into Plank Pose.

2. Take a breath here before moving on to the next pose.

1. While in Mountain Pose, inhale and sweep your arms up over your head, either joining your palms together or keeping them parallel to each other.

2. Shift your gaze up to the ceiling and breathe here for 30 seconds.

1. Bend your right knee slightly and begin to shift your weight onto your right leg. Float your right arm forward.

2. When you’ve gathered your balance, begin to lift the left leg up behind you and reach back to grab the top of your foot with your left hand. Keep your neck neutral by gazing forward.

3. Breathe here for 30 seconds, trying to deepen the pose with each exhale.

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. 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. Inhale one last time in Wide Child’s Pose.

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

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

4. Exhale your way back down into Four-Limbed Staff Pose.

5. Inhale, then exhale your sit bones back toward your heels, returning to Child’s Pose.

6. Repeat this flow for 30 seconds.

1. Begin by lying prone on the floor with your arms outstretched forward.

2. Inhale and bend your right knee to kick your foot toward your buttocks, grabbing onto it with your right hand. Keep your right thigh, hips, and the front of your right shoulder grounded.

3. Remain here for 30 seconds, pressing the top of your foot into your hand just enough to keep your right arm fully extended.

4. On an exhale, release your foot and arm back to the starting position, then repeat on the other side.

1. Begin with your legs out in front of you, sit bones grounded and spine tall.

2. Push your heels away from your body, engaging the feet and toes. Your arms should be by your side with your palms or fingertips pressing down into the floor.

3. Inhale and keep the front of your torso long as you hinge forward at the hips and reach for your toes/feet.

4. Remain and breathe here for 60 seconds, lengthening your torso forward and walking your hands forward with each exhalation until you can grasp the outer sides of your feet.

1. Place your hands on the mat next to your hips, fingers pointing straight ahead. Bring your big toes together, but rotate the heels outward a bit to create space there. Rotate your inner thighs down toward the mat slightly.

2. Inhale and knit your shoulder blades in toward each other, lifting and broadening your chest.

3. Exhale, point your toes forward, then reach forward and down with the bottoms of your toes. Plant your feet and toes firmly, keeping your big toes rotated in toward each other.

4. Press down into your feet and toes, lifting your knees and pelvis. Relax your head back, but not so far that it disrupts breathing.

5. Remain here, breathing deeply for 30-60 seconds.