1. Start on your hands and knees.

2. Press your palms into the mat as if to push the ground away from you and sink your sit bones all the way down and back to rest on your heels.

3. From here, inhale and raise your sit bones up a bit so that they hover a few inches above your heels/calves.

4. Rest your forehead on the mat, close your eyes, and breathe deep. Remain here for 30-60 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 Downward Facing Dog.

2. Inhale and float your right leg up, then exhale it forward to the outside of your right arm. Stack your right knee above the ankle. Adjust your foot ever so slightly to point outward at a ~45-degree angle. Keep your left leg straight, toes tucked, and left thighbone pushing away from the floor.

3.Take a deep breath, then exhale and bring your forearms to the floor. Keep your neck neutral, and your spine long and straight.

4. Breathe here for 30 seconds.

1. In Side Plank Pose, keep your left arm firmly planted, shoulders stacked above the hands.

2. With your left foot planted, grounding through all four corners of the foot, lift the right foot and bring the ball of the foot to the floor slightly behind you.

3. Inhale and try to roll your body further so that your chest is angled skyward and your right arm is extended toward the wall behind you with your upper arm next to your ear.

1. Begin by coming into Downward-Facing Dog Pose by pressing the floor away with your palms, stepping your feet back behind you, and lifting your sit bones up and back.

2. Inhale yourself forward into Plank Pose.

3. Exhale and lower yourself to the ground slowly, then inhale and press your upper body straight upward into Upward-Facing Dog Pose.

1. In Plank Pose, inhale your right leg up.

2. Exhale, and try to bring your right knee to your left elbow.

3. Inhale your right leg straight back again, then repeat this movement 5-10 times.

4. Inhale and release your right foot back to the floor, then repeat with your left leg lifted.

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. 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. Beginning in Low Lunge Pose, bring your palms together in front of your chest as if you are praying. Inhale and extend your arms straight up toward the ceiling, palms still together. Exhale and bend your elbows, bringing your prayer hands to your upper back.

2. Remain here for 30 seconds. With each inhale, try to broaden your chest even more and slide your hands further down your back.

1. Start to bend the right knee, keeping the left leg straight. Flex your left foot so that your toes point to the ceiling.

2. As you bend the right knee, you can either keep the right foot flat on the floor or come onto the ball of your foot. Bend until you bring the bottom of your thigh to the back of your calf muscle.

3. Breathe here for 2-3 breaths, then release back to Five-Pointed Star Pose.

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. Bring your legs together with the tops of your feet on the floor. Sink your sit bones back onto your heels and place your hands on top of your thighs.

2. Inhale and arch your spine forward, pushing your tailbone out and back. Tilt your head back slightly, keeping your shoulders engaged and opening the chest. (Cow)

3. On your exhale, tuck your chin and tailbone inward, pull your shoulder blades apart, and round your spine like a cat that’s stretching or startled. (Cat)

4. Repeat this movement for 30 seconds.

1. Lie on your back on a comfortable surface, such as a yoga mat. Bend your knees and bring them up toward your chest.

2. Grab the outsides of your feet with your hands. Your knees should be wide apart and your feet should be flexed so that the soles of your feet are facing the ceiling.

3. Gently pull your feet down and toward your armpits while pushing your knees down and away from your body. You should feel a stretch in your hips and lower back.

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.