1. Begin in a seated position looking straight ahead, chin parallel to the floor.

2. Inhale, then exhale and allow your head to roll forward, bringing your chin toward your chest.

3. Take a breath here, then inhale your head back up.

4. Exhale again, allowing your head to roll back as you gaze up to the ceiling.

5. Take a breath here, inhale back up, then repeat for 30 seconds.

1. Exhale and fully relax any tension in your shoulders. Let gravity pull down on your arms, pulling the tightness away.

2. Keeping your neck straight, inhale, and shrug your right shoulder upward.

3. Exhale and relax your right shoulder again.

4. Repeat with the left shoulder, then continue alternating shoulders for 30 seconds.

1. In Easy Pose (Sukhasana), place your hands on your knees.

2. Inhale and open your chest as your lean forward, keeping your sit bones grounded.

3. Rotate your torso in a clockwise circular motion for 30 seconds, keeping it slow and controlled, then repeat counterclockwise.

1. Beginning on your hands and knees, inhale your right leg up and extend it straight behind you.

2. Exhale, tuck your chin, bend your right knee, and bring the right knee forward toward your nose.

3. Inhale and release, returning to Table Top Pose.

4. Exhale, then inhale and repeat 4-5 more times on the right.

5. Repeat on the left side with the same amount of reps.

1. In Table Top Pose, bring your arms slightly wider, bring your legs together, and take a deep inhale here.

2. On the exhale, lean your body to the right, keeping your knees on the ground.

3. Inhale back to the center, then exhale and lean your body to the left.

4. Repeat this movement slowly back and forth for 30-60 second.

1. Inhale and sweep the arms along the floor, bringing them to a T-shape with your palms facing skyward.

2. With your legs together and toes pointed, exhale and take a gentle twist to bring them both to the right, left leg stacked on top of the right. You can choose to keep them extended straight, or bend the knees so that your legs are parallel to your right arm.

3. If it’s comfortable to do so, shift your gaze toward your left hand.

4. Remain here and breathe deeply for 30 seconds, then inhale and return to the center.

5. Repeat with your legs pointed toward the left.

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. Tuck your toes, then inhale and lift onto them, taking the tailbone back and up until your arms and legs are fully extended, creating an upside-down V shape with your body. Take a breath or two here.

2. Bring your forearms to the floor in front of you and either clasp your hands together or place your palms on the floor for support. Breathe here for a moment.

3. Inhale back up onto your hands, stacking them below your shoulders. As you exhale, slowly bend your elbows and lower yourself until your elbows create a 90-degree angle.

4. 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.

5. Inhale and extend your arms, lifting your torso up into Plank Pose.

6. On the next inhale, float your tailbone up and back until your arms and legs are fully extended, creating an upside-down V shape with your body. Take one last deep breath here before moving on.

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. Start in a seated position with your legs straight in front of you.

2. Place your hands on the floor behind you and lean your torso back, shifting your upper body weight to your palms.

3. Bring your right ankle to your left thigh, just above the left knee.

4. Take a deep breath, then exhale as you bend your left knee and walk your left foot closer to your torso. Move it around until you find a satisfying stretch.

5. Your muscles might resist at first, but hold the pose and stay still for 30 seconds.

6. Repeat on the other side.

1. With your legs wide apart and the bottoms of your feet together, grab onto your ankles and pull them apart slightly. Feel the sides of your feet activated and push down on the mat.

2. Inhale and lengthen your spine forward over your legs, being sure to hinge at the hips. As you exhale allow your upper back to relax toward the floor. Stay grounded through your sit bones.

3. Close your eyes and breathe deeply here for 60 seconds.

1. From Staff Pose, lean your torso back, bringing your forearms to the floor and tucking them close to your torso. Pinch your shoulder blades together to broaden the chest.

2. Inhale and lift your pelvis slightly, tuck your hands underneath your buttocks, then lower back down. Your buttocks should rest on the back of your hands.

3. On your next inhale, relax your head and neck, touching the crown of your head to the floor.

4. Take long, deep breaths. Spend a total of around 60 seconds here, opening your chest with each inhalation and sinking deeper into the backbend with each exhalation.