1. Raise your right leg, bringing the knee up to your chest and keeping your right foot flexed. You can keep your left leg straight, or bring it inward as if you’re going to sit cross-legged.

2. Bring your right knee to rest in the crook of your right elbow, rotate the shin to run parallel to your chest, and rest the bottom of your foot in the crook of your left elbow.

3. Remain here for 30-45 seconds, release your right leg back to the mat, then repeat with the left leg.

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. Keeping your arms outstretched, rotate your palms to face the ceiling.

2. Slowly bend your elbows, bringing your right hand to your right shoulder and your left hand to your left shoulder.

3. Hold for a moment or two, then slowly straighten your arms back out.

4. Repeat 5-10 times (or 30 seconds).

1. Bring your right hand to your right shoulder, and your left hand to your left shoulder.

2. Start by drawing the elbows inward to touch each other.

3. Next, bring your elbows up next to your head so that they point to the ceiling.

4. Then, bring the elbows back down and open them outward so that they point to either side of you.

5. Repeat this movement for 30-60 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. Still in Easy Pose (Sukhasana), place your right hand on the ground next to you and bring your left hand to your right knee.

2. Using that knee as leverage, slowly twist your torso toward the right, shifting your gaze out over the right shoulder.

3. Take 1-2 deep breaths here, then slowly release the twist and bring your left hand to the ground next to you.

4. Repeat on the left side.

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. Reach down with your left hand, grasping the big toe of your right foot with your thumb, index, and middle fingers.

2. Inhale and try to straighten and extend your right leg and left arm. Bring your right arm up to shoulder level, shifting your gaze out past your right hand.

3. Breathe deeply here for 30 seconds, maintaining balance with a strong core and grounded leg.

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 leg forward, knee bent at ~90 degrees, keep your pelvis squarely forward and engage your core, tucking your tailbone forward slightly. Push back through the left thighbone.

2. Extend your arms, bringing your upper arms next to your ears, and remain here for 30 seconds.

1. As you exhale, slowly bend your elbows and lower yourself until your elbows create a 90-degree angle.

2. Inhale and lower your gaze to the floor a few inches ahead of you. As you exhale, try to lower yourself just a tad further.

3. On the next inhale, extend your arms to come back into Plank Pose.

4. Take another deep breath or two here.

1. 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.

2. Rest your forehead on the mat, close your eyes, and breathe deep. Remain here for 30-60 seconds.

1. Take a moment to center yourself in Child's Pose.

2. On your next inhale, raise your upper body and walk your upper body forward slightly as you extend your legs behind. Exhale, allowing the front of your pelvis to become grounded.

3. Inhale and extend your arms and shift your gaze slightly up so that the curve in the back of your neck is a continuation of the curve created by your spine.

4. Breathe deeply here for 3-4 full breath cycles.

1. On an exhale, bring your legs back up toward your chest.

2. Inhale and grab onto the outer sides of your feet, widening your legs slightly and trying to bring your knees to your armpits.

3. Spend 30-60 seconds here, gently pulling your feet downward with your hands. Try to very gently rock your body from side to side, just like a happy baby!

1. Inhale deep, mindfully opening and broadening the chest. Root the shoulder blades down away from the ears.

2. Bring your left hand behind you and grasp the right elbow (or reach as close to it as you can).

3. Gaze out over your right shoulder, taking deep breaths. Remain here for 30 seconds, then exhale and release the twist.

4. Repeat on the opposite side.