1. In Staff Pose (Dandasana), extend your arms straight out in a T shape.

2. Take a deep inhale, then exhale and twist your spine to the right, arms still extended.

3. Inhale and return to the center, then exhale and twist to the left.

4, Repeat this movement for for 30-60 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. Starting in Easy Pose, inhale and raise your arms above your head, gripping your elbows.

2. Roll your arms and upper body to the right, and continue in a circular motion as you inhale your way up.

3. Repeat this movement slowly 2-3 times to the right, then 2-3 times to the left.

1. In Easy Pose, ground your sit bones and inhale as you lengthen your spine.

2. Exhale and hinge forward at the hips, keeping your spine long as you walk your hands as far as you can get them away from your legs without your shoulders creeping toward your ears.

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

1. Begin on your hands and knees in Table Top Pose.

2. Slowly rotate your hands until your wrists face forward and your fingers point toward you.

3. Remain here for 30 seconds.

1. Begin in Seated Wind Release Pose. Round your back, tucking your head between your knees.

2. Slowly rock backward onto your mat.

3. Spend 30-60 seconds here, rocking front to back and side to side.

1. Begin in Mountain Pose.

2. Inhale deeply and sweep your arms up in the air as you rise up onto your tiptoes.

3. On the exhale, sweep your arms back down to your sides and plant your feet firmly back on the floor.

4. Repeat this flow for 30 seconds, keeping your movements synchronized with your breath.

1. From Standing Forward Fold with both knees bent, inhale and slowly raise your torso as you straighten your knees. Allow your arms to dangle, rounding your spine.

2. Once your legs are straight, continue slowly rolling your spine up until your spine is straight and your arms are relaxed by your sides in Mountain Pose (Tadasana).

1. Bend your right knee until your thigh is parallel to the ground. Keep the left thigh bone pushed back while tucking the tailbone forward a bit, engaging your core.

2. Extend your arms straight out to each side in a T shape with your palms facing the floor. Bend your elbows and bring your forearms parallel to each other, fingertips pointing forward. Then, roll your arms so that your fingertips point toward the ceiling and your palms face forward.

3. On your next exhale, straighten your right leg and cross your arms in front of your chest - right hand to just under the left shoulder, left hand to just under the right shoulder, elbows pointing toward the ground.

4. Inhale and return to Warrior I w/ Cactus Arms, then repeat 2-3 times.

1. Beginning in a wide-legged stance, inhale and slowly walk your hands to the right to grab your right ankle (or as close to your right ankle as you comfortably can).

2. Remain here for 30 seconds, then exhale and walk your hands back to the center.

3. On your next inhale, repeat on the left side.

1. Stand with your feet parallel a few inches apart (or, if you need to widen your stance for better support and stability, hip-width apart).

2. Lifting one foot at a time, spread the toes and ball of the foot, then return them strong and flat to the floor with your weight evenly distributed.

3. Lift your sternum up, creating a strong, open upper chest without drawing the lower ribs forward.

4. Draw your shoulder blades slightly inward toward each other, and down away from your neck and ears. Stack and center the crown of your head over your pelvis with your bottom jaw parallel to the floor.

5. Bring your palms together in front of your chest and breathe here for 30 seconds before moving on to the Peak Flow.

1. Breathe in Thunderbolt Pose for a moment to center yourself, then inhale your pelvis up and forward as you raise your arms into the air for Kneeling Pose. You can either join your palms or keep your arms parallel with palms facing each other.

2. Exhale and bring your palms to the floor, stacking your shoulders above your wrists in Table Top Pose, but round your back for a quick Cat Pose stretch.

3. Inhale and arch your back, pushing the tailbone up and out for a Cow Pose stretch.

4. Exhale and sink your sit bones back onto your heels, pushing the floor away with your palms and resting your forehead on the floor for Child’s Pose.

5. Repeat this movement 1-2 times.

1. Beginning in Table Top Pose, bring your knees closer together while keeping your feet roughly hip-width apart.

2. Sink your sit bones back either to the mat or onto a block situated between your feet. When you sit back, the calves of your legs should be next to your thighs (rather than under them as they would be in Thunderbolt Pose).

3. From this seated position, bring your hands to the mat next to your ankles and slowly work your way down into a gentle backbend until your forearms and elbows are fully on the ground and you can grab the bottoms of your feet with your hands.

4. Shift your gaze up to the ceiling and remain here breathing deeply for 60 seconds.

1. Inhale and tuck the toes as your slowly walk your hands forward.

2. Exhale and move your sit bones back halfway toward your heels. Bring your forehead to the floor, relaxing your neck. Push your tailbone slightly outward, creating a gentle curve in the lower back.

3. Breathe deeply here, directing the air toward your lower back for 30-60 seconds.

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

2. Allow gravity to slowly pull your knees away from each other, lowering them toward the ground. Deepen the stretch to whatever capacity feels most comfortable to you by adjusting how close your heels are to your groin.

3. Remain here for 30-60 seconds.