1. Begin in Kneeling Pose with your arms at your sides.

2. Inhale deeply and raise your right arm up toward the ceiling, feeling your spine and side body lengthen, your chest broaden, and your core activate.

3. Exhale and keep your upper body long as you take a gentle side bend to touch the floor with your left fingertips or palm. Bring your right arm over your head so that your fingertips point to the left.

4. Breathe here for 30 seconds, keeping that length in your spine and sides.

5. Inhale and release the side bend, straightening your upper body and right arm. Exhale your right arm back down to your side.

6. Repeat on the other side.

1. From Child’s Pose, inhale and raise up onto your hands and knees. Cross one heel over the other.

2. Inhale and slowly walk your hands and upper body forward to come into a plank position with crossed ankles.

3. Exhale and slowly lower your upper body and the fronts of your thighs to the ground, keeping your elbows stacked over your wrists.

4. Inhale and place your forearms and palms flat on the floor, lifting your upper body for Sphinx Pose.

5. Exhale and lift your pelvis, pushing the ground away with your palms as you sink the sit bones back onto your heels for Child’s Pose.

6. Repeat this movement sequence 1-2 times.

1. Inhale, tuck your toes, and lift your tailbone up and back to come into Downward-Facing Dog Pose. From here, walk your feet apart so that they are slightly wider than hip-width apart.

2. On your next inhale, bring your upper body forward, then exhale down through a wide-legged version of Four-Limbed Staff Pose. Remember to keep your elbows stacked above your wrists.

3. Exhale your legs, pelvis, and tops of your feet down to the mat/floor. Inhale and press down through the palms to raise your upper body, coming into a wide-legged version of Sphinx or Cobra Pose.

4. Take one last deep breath, then exhale your upper body to the floor. Inhale and float your tailbone up and back once more to return to a wide-legged Downward-Facing Dog Pose.

1. Begin in Mountain Pose.

2. Inhale your arms straight out to the sides at shoulder height in a T-shape. Keep your fingers straight and together.

3. Make circles in the air with your arms 5-10 times, then reverse the motion for another 5-10 circles.

1. Begin in Mountain Pose. Make sure your feet are firmly planted hip-distance apart.

2. Inhale both arms up into the air, broadening the chest.

3. Exhale and sink your sit bones slightly down and back, folding forward over your thighs as you swing your arms all the way forward and back.

4. Inhale your arms and torso back up to Mountain Pose.

5. Repeat this movement a total of 5-6 times.

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 in Mountain Pose. Clasp your hands behind your back or allow them to dangle freely.

2. Exhale and take a gentle standing backbend, allowing gravity to pull your arms down.

3. Inhale back up into Mountain Pose.

4. Repeat this flow 4-5 times.

1. Inhale your body forward, stacking your wrists under your shoulders and extending your legs straight behind you to come into Plank Pose.

2. Remain here for 30 seconds.

1. Beginning in Cobra Pose, inhale and lift your shins away from the floor so that your shins run in a straight line to the floor.

2. Take 2-3 breaths here.

1. Begin in Downward-Facing Dog Pose. Spend a few breaths here just gathering your thoughts, centering yourself, and tuning in to your practice.

2. Inhale your right leg straight up into the air behind you.

1. Release your left knee to the floor, untuck your toes, and lunge slightly further forward.

2. Beginning in a low lunge, inhale your arms up, bringing your palms together overhead.

3. Breathe here for 30 seconds.

1. Beginning in a low lunge, 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.

2. Breathe here for 30 seconds.

1. Start by getting into a tabletop position on your hands and knees.

2. Bring your right knee forward and place it behind your wrist while shifting the leg so that your right ankle is in front of your left hip or left elbow.

3. Straighten your left leg behind you, making sure your left knee is straight and your toes are pointed out behind you.

4. Keeping your hips square, lower your torso towards the ground until you feel the maximum possible stretch that feels comfortable for you.

5. Hold for the designated amount of time before performing the stretch with the other leg.

1. Take a moment to completely relax the spine and bring awareness to your breath.

2. Engage your back, core, glutes, and quads to lift your body up, keeping your shoulder blades planted. Use your arms for support - you can either have them palm-down beside you, or you can clasp your hands together underneath you.

3. Hold this position and breathe here for 30-60 seconds, then lower your body back to the mat to release from the pose.

1. From Bridge Pose, raise your right leg, extending it straight into the air. Push up through the heels, keeping your core strong.

2. Remain here for 30 seconds, then lower back to the ground for a quick rest before repeating on the opposite side.