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. Still in Easy Pose (Sukhasana), inhale and raise your arms, joining palms overhead.

2. Exhale and lower your arms, bringing your right hand to the ground next to you and your left hand to your right knee. Using that knee as leverage, slowly twist your torso toward the right, shifting your gaze out over the right shoulder.

3. Inhale your arms back overhead, then exhale your arms back down and twist the opposite direction.4. Repeat 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. Inhale and flap your knees upward as you raise your clasped hands overhead. As you exhale, lower both back down.

2. Repeat this movement for another 30-60 seconds.

1.Lie on your back with arms relaxed at your sides, palms facing down. Keep your legs extended on the mat.

2.Inhale and lift both legs straight up toward the ceiling, keeping them together and engaging your core. Ensure your lower back stays connected to the mat.

3.Exhale and slowly open your legs outward into a wide V-shape. Keep your legs straight and allow gravity to gently deepen the stretch.

4.Inhale and engage your inner thighs to bring your legs back together in the upright position.

5.Exhale and continue cycling between the two positions, moving with your breath for a controlled, fluid motion.

1. Engage your core, tucking your tailbone forward slightly, and knit your belly button up and inward.

2. Inhale and slowly lower your left arm toward the ground behind your head while also lowering your right leg. Hover them over the ground, not quite resting them all the way down.

3. As you exhale, raise your left arm and right leg back up while lowering your right arm and left leg.

4. Alternate these movements for 60 seconds, keeping your movements synced to your breath.

1. Plant your hands firmly on the ground, then step or jump your feet back, coming onto the toes and balls of the feet and creating a long, straight line from the crown of your head to your heels.

2. Inhale and lift the tailbone back and up until your arms and legs are fully extended, creating an upside-down V shape with your body.

3. Remain here for 1-2 full breaths.

1. Begin in Downward Facing Dog Pose.

2. Inhale and lift your right leg, extending it up and out.

3. As you exhale, really draw your core in and round your back slightly to bring your right knee to your elbow or nose.

4. Repeat this motion for 30 seconds.

1. Start in a tabletop or downward dog position. Bring your right knee forward, placing it behind your right wrist, and extend your left leg straight back. Keep your hips squared and your front foot flexed to protect your knee.

2. Inhale and press into your fingertips, lifting your chest into an upright position. Lengthen your spine, roll your shoulders back, and engage your core to deepen the hip stretch.

3. Exhale and slowly walk your hands forward, lowering your upper body over your front leg. Rest your forearms or forehead on the mat, allowing your hips to relax.

4. Hold the position for several deep breaths, letting gravity deepen the stretch. You can gently sway side to side or adjust your arms for added comfort.

5. Inhale and slowly walk your hands back, lifting your torso upright. Exhale, step back into downward dog or a seated position before switching sides.

1. In Mountain Pose, raise your arms above your head with your palms together or parallel to each other.

2. Inhale, your chest broadening upwards as you slowly lean your arms backward. Stay steadily grounded, and don’t overexaggerate the backbend — keep it subtle and sweet. Let your neck relax comfortably back.

3. Breathe here for 30 seconds.

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

2. Inhale and swing your arms up into the air with palms parallel and facing each other. Engage your back, core, glutes, and quads to lift your body up, keeping your shoulder blades planted.

3. At the height of the pose, your arms will come all the way to the ground, fingertips pointing away from you. There should be a straight line running along your chest all the way out to your knees, and your knees should be stacked above your ankles.

4. Hold this position and breathe for 30-60 seconds.

1. Begin in a supine position with your feet flat on the ground.

2. Inhale and bend the knees 90 degrees, thighs raised straight up and stacking your knees above your hips. Keep your feet engaged.

3. On your next inhale, straighten your legs into Half Plow Pose. Now your ankles, knees, and hips should be stacked.

4. Slowly exhale your legs back down to the mat as far as you can without flattening or rounding the small of your back, keeping them extended straight.

5. Repeat this flow for 30-60 seconds.

1. Begin by lying supine on the floor with your legs straight in front of you. Engage your feet, pushing your heels away from you. Lengthen the back of the neck.

2. Inhale and sweep your arms overhead, keeping them flat on the floor with palms facing upward. Extend them fully, feeling an energizing stretch all the way from your fingertips to your heels. Take another deep breath here as you start to engage your core.

3. Remain here and breathe deeply for 60 seconds.

1. Bring your arms into a T-shape with palms facing the ground.

2. Inhale and bend your right knee, lifting the leg off of the ground and rolling your lower body over onto your sides as you try to tap your right toes to the floor on the outside of your left leg.

3. Breathe here for 30 seconds, then exhale and release back to the mat to repeat on the other side.

1. Begin lying supine. Bend the knees, planting the bottom of your feet on the floor at the outer edges of your mat.

2. Extend your arms straight out on the ground beside you in a T shape.

3. Keeping your upper arms flat on the ground, raise your forearms straight up and make sure your back and shoulder blades are broad. Then, rotate your upper arms back, bringing your forearms down to the ground pointing away from you (Cactus Arms). If this is too uncomfortable, you can keep your arms in the T shape.

4. Inhale and lean both knees to the right, slowly lowering them toward the ground as far as you comfortably can.

5. Spend 30 seconds here, breathing deeply, then exhale and lift your knees back to the starting position.

6. Repeat, this time leaning your knees to the left.