1. Inhale and sweep your arms along the floor so that your arms create a T-shape with your palms facing upward.

2. Exhale, then inhale and slide your arms once more so that your upper arms are next to your ears and your fingertips point behind you.

3. Exhale both arms back to your sides, then repeat 3-4 more times.

1. Begin in a supine position with your arms at your sides and palms facing the floor.

2. Inhale and raise your arms straight up above you, wrists stacked above your shoulders.

3. Exhale, then inhale and slide your arms once more so that your upper arms are next to your ears and your fingertips point behind you with palms facing the ceiling.

4. Exhale both arms back to your sides, then repeat 3-4 more times.

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.

1. Begin by lying in a supine position. Activate your core, drawing the belly button up and in while tucking the tailbone forward slightly.

2. Inhale and raise both arms and legs straight up toward the ceiling.

3. On your next inhale, bend your right knee and left elbow to a ~90-degree angle.4. Exhale and bend your left knee and right elbow to match the opposite arm and leg.

5. Inhale and straighten your right knee and left elbow, leaving the left knee and right elbow bent.

6. Exhale, then inhale both arms and legs straight up again.

7. Repeat this series of movements 5-6 more times and feel free to experiment with speeding it up or taking it slower.

1. Raise your right leg, bringing the knee up to your chest and keeping your right foot flexed. You can keep your left leg straight, or bring it inward as if you’re going to sit cross-legged.

2. Bring your right knee to rest in the crook of your right elbow, rotate the shin to run parallel to your chest, and rest the bottom of your foot in the crook of your left elbow.

3. Remain here for 30-45 seconds, release your right leg back to the mat, then repeat with the left leg.

1. Beginning in Child’s Pose, inhale your body forward, returning to Table Top Pose.

2. Broaden the chest as you bring the front of your thighs, shins, and feet flat on the floor, bringing you to Sphinx Pose. Take 1-2 breaths here before moving on.

3. On your next inhale, tuck your toes and lift your sit bones up and back, coming into Downward Facing Dog Pose. Take another breath or two here.

4. Exhale your knees to the floor, stacking your shoulders above your wrists and hips above your knees in Table Top. Breathe here for 1-2 breaths.

5. Exhale and sink your sit bones down and back as you push the floor away with your hands to come into Child’s Pose.

Bonus: If you feel up to it, repeat this series of movements 1-2 more times with a little more speed.

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 Forward Fold Pose, inhale and lift your torso so that it’s a straight horizontal line with your spine and neck neutral.

2. Exhale back down to a full Forward Fold.

1. Begin with your legs straight.

2. Inhale and cross your right leg over your left. Shift your weight onto your left foot and hook the top of your right foot on the back of your left calf. Take a moment to find stability.

3. On an exhale, bend your knees and slowly lower your tailbone as if you’re about to sit in an invisible chair, leaning the upper body forward slightly.

4. Breathe here for 30 seconds.

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. Begin in a wide-legged stance.

2. Angle your left foot toward the left side of your mat while keeping the right toes pointed forward. Roll your right thigh outward so that your knee aligns with your first two toes.

3. As you lengthen both sides of the waist, bring your arms up and out to both sides so that they are parallel to the floor.

4. Inhale and extend your reach to the right, bringing your upper body over the right leg. Shift your hips back slightly.

5. Exhale your right arm down, bringing the right hand to either your ankle, a block, or the floor. Rotate the front of your ribcage toward the ceiling, reaching your left arm straight up.

6. Lengthen through the sides of the neck, keeping the neck aligned neutrally with the spine. Shift the gaze straight ahead or up toward your left hand. Remain here for 30 seconds.

7. Release by pressing your feet firmly into the floor, leading your torso back up with your left hand.

1. From Pigeon Pose, bring your palms together in front of your heart, forearms parallel to the floor as you push energy through both hands.

2. Inhale and lengthen the spine, then exhale and take a gentle spinal twist, bringing the left elbow to the outer side of your right knee.

3. Take 2-3 breaths here.

1. Bend your left knee, bringing the bottom of your foot toward your right inner thigh, and heel close to the groin.


2. Sit up tall, lengthening the spine as you inhale.


3. Exhale and hinge at the hips to fold forward over your right leg. Reach for the sides of your right foot with both hands. Keep the spine and neck straight, your gaze down.


4. Stay here, breathing deeply for 30 seconds.


5. Raise your torso back up, extend your left leg back out, and repeat this stretch on the left leg.

1. From Bridge Pose, raise your right leg, extending it straight into the air. Push up through the heels, keeping your core strong.

2. Remain here for 30 seconds, then lower back to the ground for a quick rest before repeating on the opposite side.