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 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. Begin on your hands and knees in Table Top Pose.

2. Slowly rotate your hands until your wrists face forward and your fingers point toward you.

3. Remain here for 30 seconds.

1. Beginning in Table Top Pose, inhale and raise your right arm straight in the air, twisting your upper body to the right and shifting your gaze up toward your right hand.

2. As you exhale, thread your right arm under your left, bringing your arm flat to the ground and resting your right ear/side of the head against the floor.

3. Inhale and return to Table Top Pose. Repeat this movement 2-3 times on your right and repeat the same number on your left.

1. Begin in Table Top Pose.

2. Bring your forearms to the floor and either clasp your hands together or place your palms on the floor for support.

3. Inhale and lift your sit bones up and back just as you would for Downward-Facing Dog Pose.

4. On your next inhale, raise off of your forearms, plant your palms, push the floor away and come into a full Downward-Facing Dog Pose

5. Exhale yourself back down onto your forearms.

6. Alternate between Dolphin Pose and Downward-Facing Dog Pose for 30-60 seconds, remaining in sync with your breath.

1. From Half Headstand Pose, try to bring your palms to the floor in front of your face.

2. Slowly work on lifting your right foot away from the ground. Try to balance here for 30 seconds, then return your foot to the floor.

3. Repeat with the left foot raised.

1. Exhale, bend your right knee and thread your right leg underneath your left. Extend your right leg straight to the left, bringing the outer edge of your right foot to the floor. Make sure your foot is actively flexed.

2. Inhale and raise your left arm straight up toward the ceiling, rolling your chest open.

3. Take 2-3 breaths here. Try to bring your raised arm further up and behind you to create even more space and broadening in the chest.

1. Keeping your hands on the mat, lean forward to lunge over your right knee. Lift onto the ball off the left foot.

2. Breathe here for 30 seconds.

1. Begin in High Lunge Pose with a deep inhale.

2. On the exhale, twist your upper body to the right, bringing your arms down to shoulder height in a T-shape.

3. Breathe here for 30 seconds, then inhale and return to the starting position.

1. Beginning in Mountain Pose, bring your feet parallel and shoulder-width apart. Keep your spine straight and shift your weight slightly back onto your heels. Bring your arms up to shoulder level in a T shape.

2. As you inhale, shift your weight to the right, bending your right knee ~90-degrees, stacking your right knee over your right ankle.

3. Remain here for 30 seconds.

4. Exhale, return to starting position, and repeat on the left side.

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 Plank Pose, exhale and lower yourself to the ground through the Four-Limbed Staff Pose, keeping your elbows stacked above your wrists.

2. Inhale and extend your arms, pushing down into the floor through the tops of your feet and toes as you lift your torso into Upward-Facing Dog Pose.

3. Exhale and tuck your toes, lifting your pelvis up and back, pushing yourself up into Downward Facing Dog Pose.

1. Beginning in Table Top Pose, bring your knees closer together while keeping your feet roughly hip-width apart.

2. Sink your sit bones back either to the mat or onto a block situated between your feet. When you sit back, the calves of your legs should be next to your thighs (rather than under them as they would be in Thunderbolt Pose).

3. From this seated position, bring your hands to the mat next to your ankles and slowly work your way down into a gentle backbend until your forearms and elbows are fully on the ground and you can grab the bottoms of your feet with your hands.

4. Shift your gaze up to the ceiling and remain here breathing deeply for 60 seconds.

1. Bend your legs at the knee, bringing the soles of your feet together.

2. Allow gravity to slowly pull your knees away from each other, lowering them toward the ground. Deepen the stretch to whatever capacity feels most comfortable to you by adjusting how close your heels are to your groin.

3. Remain here for 30-60 seconds.

1. Start out lying supine on your mat with your legs hip-width apart. Engage your feet, pushing your heels away from you.

2. Inhale and raise your right leg, bending the knee and bringing the thigh toward your chest. Support your leg by grabbing behind the knee or on the shin and hug your leg tighter.

3. Breathe here for 30 seconds, then release to the starting position and repeat with the left leg.