1. In Easy Pose (Sukhasana), relax your shoulders. Either relax your arms down to your lap, the floor, or in front of your knees.

2. Rotate your shoulders up, forward, down, and back in a circular motion.

3. Repeat while you take 1-2 deep breaths, then reverse the motion for 1-2 breaths.

1. Inhale your upper arms to shoulder height with your forearms up and palms facing away from you (Cactus Arms).

2. Exhale and move your forearms so that your cactus arms have turned upside-down, palms facing behind you.

3. Alternate between these movements, flowing with your breath for 30 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. 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. 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 and keeping them together.

4. Exhale and bring your knees to the ground on your right side. Shift your gaze to your left fingertips.

5. Stay here for 30 seconds. Close your eyes and really relax into this posture.

6. Inhale and raise your knees back up, bringing them back to the center with your hips grounded. Exhale and release your legs back to the floor.

7. Repeat on your left side.

1. Inhale and raise both legs away from the floor, pointing your toes and creating a v-shape with your legs to resemble scissors.

2. On your next inhale, raise your right leg (the leg on the bottom hovering just a few inches away from the floor) higher up and swing your top leg behind it.

3. Move your legs back to the starting position, this time taking your top leg forward and your bottom leg slightly back.

4. Flow through these movements for 30 seconds on this side, picking up the speed while keeping your movements controlled.

5. Release from the pose, then switch sides and repeat.

1. Beginning in Downward-Facing Dog Pose, inhale your right leg up and bring it forward to plant your foot on the outside of your right arm. Bring your thighs slightly wider than your torso and lean your torso forward.

2. On an exhale, bring your left forearm to the ground and your right hand to your right thigh. Using your right hand as leverage, inhale and twist your torso to the right, allowing your right thigh to fall outward a bit.

3. Breathe deeply here for 30 seconds.

1. With your right foot forward, knee bent at a 90-degree angle, and stacked above the ankle, rotate your left foot.

2. Align the back/side of the left heel with the back of the right heel (or slightly wider if you need a wider base of support).

3. Straighten your left knee by pushing the left thighbone back.

4. Once you’re balanced and stable, inhale and raise your torso, lifting your belly away from your right thigh. As you do so, raise your arms to extend straight up with the palms facing each other.

5. Hold for a few breaths or 30-60 seconds.

1. Stretch your arms straight out to the side in a T shape and shift your gaze out to your right hand.

2. Turn your left palm up toward the ceiling, then as you exhale, lower your left arm and slowly slide it down the back of your left leg.

3. Remain here for 1-2 breaths.

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. Begin by taking a deep breath and raising the upper body, reaching the arms forward, and rounding the spine very slightly.

2. Exhale, then inhale again, this time also raising your legs off the ground. Raise them as far as you feel comfortable with.

3. Keeping the core muscles tightly engaged, remain in this pose for 30-60 seconds.

4. Release and relax your whole body back down to the floor.

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. 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. Start in a seated position with your sit bones grounded and your legs extended in front of you. Your legs should be together or hip-width apart.

2. Inhale and bend your knees slightly, keeping the heels on the ground. Engage the feet so that your toes point upward.

3. Exhale and hinge at the hips to bring your torso forward to meet the thighs.

4. On your next inhale, extend your arms forward to grab the outer sides of your feet.

5. Spend 30 seconds here, breathing deeply.

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.

3. As you inhale, feel your core and pelvic floor muscles drawing up and in as you lift your lower spine and bottom ribs away from the floor. On the exhale, drop back down.

4. Repeat this flow, matching movements with breath. This gesture resembles the rippling of a pond.