1. Begin in Mountain Pose.

2. Slowly shift your weight onto your left leg.

3. Inhale and bend your right knee, bringing your heel to your buttocks.

4. Exhale and swing your leg forward.

5. Inhale and repeat. Alternate between these two movements with each breath for 30 seconds.

6. Release your right foot back to the floor, then shift your weight to the right and repeat with the left leg lifted.

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 palms together in front of your chest as if to pray.

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, then exhale back to starting position and repeat on the other side.

1. Begin in Mountain Pose and place your hands on your hips.

2. Keeping your core engaged, draw circles in the air by moving your pelvis/hips in a wide circular motion.

3. Continue this motion for 30 seconds clockwise, then 30 seconds counterclockwise.

1. Begin in Mountain Pose.

2. Step your feet apart and come into a wide-legged stance with your feet further than hip distance apart.

3. Inhale and broaden your chest, joining your palms together (like prayer/namaste hands) behind your back. Alternatively, just clasp your hands together behind your back and extend your arms down/back. Feel your spine lengthening, tall and straight.

4. Exhale and hinge at the hips, folding forward and to the right next to your right leg.

5. Remain here for 30 seconds, then inhale your torso back up.6. Repeat on the other side.

1. Beginning in Plank Pose, bring your forearms to the ground on your next exhale, palms facing down and planted firmly for support. Take 1-2 breaths here.

2. Inhale and lift yourself back up to a regular plank and take 1-2 breaths.

3. Alternate between Plank Pose and Forearm Plank Pose 5-10 times. Try to speed it up a little bit each time and see how many reps you can do!

1. Begin in Forearm Plank Pose.

2. On an exhale, roll your body to the side and try to tap the outside of your right hip to the floor.

3. Inhale back up to starting position, then exhale and tap your left hip to the floor.

4. Repeat this movement 5-10 times.

1. Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Spread your fingers wide and press them firmly into the ground.

2. Lift your knees off the floor while keeping them slightly bent. Gently straighten your arms and legs, forming an inverted V-shape with your body.

3. Lengthen your spine, keeping your neck relaxed and your gaze toward your navel.

1. Release your left knee to the floor, untuck your toes, and lunge slightly further forward.

2. Beginning in a low lunge, inhale your arms up, bringing your palms together overhead.

3. Breathe here for 30 seconds.

1. Beginning in a low lunge, inhale your torso straight up and raise your arms to shoulder level.

2. Remain here for 30 seconds.

1. Begin in Mountain Pose.

2. Bring your palms together in front of your chest. Begin slowly shifting your weight onto your right leg.

3. Once you’re stable and balanced, inhale the left leg up, bending the knee and opening the front of the pelvis. Depending on your comfort level, you can bring the bottom of your left foot to your right ankle, calf, lower thigh, or groin area.

4. Breathe here for 30 seconds, maintaining your balance and keeping your core engaged. If you feel comfortable, you can raise your arms overhead and/or close your eyes.

1. Beginning in Eagle Pose, exhale, engage your core, and lean forward into a crunch.

2. Inhale back up into Eagle Pose.

3. Repeat 2-3 more times, syncing your breath and maintaining your balance.

1. With your right foot forward and your left foot rotated outward a bit, pivot your body to face the left.

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

3. Breathe here for 30 seconds.

1. Bring your palms together in front of your chest, taking a moment to breathe and center yourself.

2. On and inhale, keep your palms together, but extend your arms up toward the ceiling.

3. Exhale and hinge your torso forward in a forward fold, bringing your forehead and the outer edge of your hands to the floor.

4. Inhale and return to the starting position with your hands in front of your chest.

5. Repeat this series of movements 4-5 times.

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. Starting from Staff Pose (Dandasana), lean back slightly, supporting yourself by planting your hands on the ground slightly behind you on each side.

2. Push your thigh bones into the ground and open your legs roughly 90 degrees (or whatever amount feels the most beneficial for you). Engage your feet, toes pointing straight up.

3. Inhale and sit up tall, lengthening the spine, then exhale and take a gentle side bend to the right. Bring your right hand to the ground near your lower leg, and your left arm overhead reaching to the right.

4. Breathe here for 30 seconds, then inhale your torso back up and repeat on the left side.