1. Inhale and raise your arms straight overhead with palms facing each other.

2. Exhale and bend your upper body to the right, bringing your right arm to the ground and your left arm stretched overhead, arms parallel and palms still facing each other.

3. Inhale and raise your arms and torso back up, arms overhead.

4. Exhale and lean your upper body to the left, bringing your left arm to the ground and the right arm overhead.

5. Inhale and raise your arms and torso back to the center.

6. Exhale, bringing your left hand to your right knee and your right hand on the ground to take a gentle spinal twist.

7. Inhale and return to center, raising your arms overhead once more.

8. Exhale and repeat the spinal twist on the opposite side.

9. Inhale and return to center. Clasp your hands behind your back, pinching your shoulder blades together to broaden the chest. Lengthen the spine and take a very gentle backbend in your upper back.

10. Exhale and bring your forearms to the ground in front of you, relaxing your head and neck forward.

11. Inhale and return to Easy Pose (Sukhasana).

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

2. Take a deep inhale, then exhale and look to the right, stretching the left side of the neck.

3. Inhale your gaze forward again, then repeat on the other side.

4. Continue this stretch for 30-60 seconds, alternating sides with each exhale.

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

2. Keeping your shoulder blades firmly rooted down and your gaze forward, exhale and tilt your head to the right. Try to touch your ear to your shoulder.

3. Take two or three deep breaths here, feeling that stretch throughout the left side of your neck.

4. Inhale your head back up, then exhale and repeat on the other side.

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. Begin in Table Top Pose.

2. Take a deep inhale and round the spine to bring your right knee to your forehead (or as close as you can).

3. Inhale and arch the spine, directing your gaze to the ceiling as you bring your thigh parallel to the floor and extend your right foot upward. Exhale and bring your right knee to your right elbow, engaging your core.

4. Repeat this movement on the right side 4-8 times.

5. Release back to Table Top Pose and repeat with the left leg.

1. From Dolphin Pose, slowly walk your feet forward and bring the crown of your head to the floor between your arms.

2. Spend 30-60 seconds here, breathing deep and working on keeping your core and arms actively engaged as you work your way deeper into the pose.

1. Begin in Mountain Pose.

2. Inhale your arms straight up toward the ceiling. Shift your weight onto your right foot and find your balance, then lift your left foot.

3. Take a gentle side bend to the right with your upper body and arms, feeling the lengthening through the left side body.

4. Try to remain here for 30 seconds, then release back to Mountain Pose. (Don’t worry about the left side here, we’ll get back to that!)

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. Begin in Mountain Pose. Exhale into a forward fold, bringing your hands to the mat and stepping your legs back to come into Plank Pose.

2. Take another breath, then exhale, lifting your pelvis and lowering your body to the ground (Four-Limbed Staff Pose)

3. With your body on the ground, inhale and untuck your toes, lifting your torso off the ground (Upward-Facing Dog Pose)

4. Exhale and tuck your toes as your push the floor away with your hands, lift your sit bones high into the air, and plant your heels (Downward Facing Dog Pose)

1. Turn your left palm up toward the ceiling, then as you exhale, twist your torso to the right and slowly slide your right arm down the back of your left leg.

2. Remain here for 30 seconds.

​​1. Bend your elbows slightly, lean forward, and try to place your knees on the backs of your arms near your armpits.

2. Slowly lean forward enough that you can bring your feet off the ground.

3. Tap the toes of your right foot on the ground, then lift your foot again. Repeat this movement for 30 seconds on the right, then repeat on the left.

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. Start from Reclining Bound Angle Pose (Supta Baddha Konasana).

2. As you inhale, bring the soles of your feet together, allowing the outer edge of your knees to drop to the sides.

3. Imagine that your legs are now butterfly wings. Keeping the soles of your feet together, flap the butterfly wings by bringing the knees up and inward on the exhale, then lowering them once again on the inhale.

4. Continue repeating this movement for 30-60 seconds.5. To release, straighten and stretch one leg at a time.

1. Roll onto your right side, bringing your upper right arm and elbow to the floor and resting your head in your right hand.

2. Bend your left knee, bringing the inner side of your knee to the ground. Try to widen it a bit further away from your right leg, creating a deep stretch in your left leg.

3. Inhale and bend your right knee, bringing the foot up behind you. Grab onto the top of your foot with your left hand.

4. Breathe here for 30 seconds, then release back into the prone position you started in and repeat on the opposite side.

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.

4. Exhale and bring both knees to the floor on your right. Shift your gaze to your right fingertips.

5. Stay here for 30 seconds. Each time you exhale, lift your left hand and sweep it over to touch your right. With each exhale, return the back of your left hand back to the floor, bringing your arms back to a T shape.

6. On an inhale, return your legs to the center and repeat on your left side.