1. Exhale and fully relax any tension in your shoulders. Let gravity pull down on your arms, pulling the tightness away.

2. Keeping your neck straight, inhale, and shrug your right shoulder upward.

3. Exhale and relax your right shoulder again.

4. Repeat with the left shoulder, then continue alternating shoulders for 30 seconds.

1. Bring your hands in front of your chest with your right hand hovering above your left. Your left hand should be palm-up, and your right should be palm-down.

2. Bend the fingers of both hands and hook them together.

3. Alternate flapping your elbows up and down for 30 seconds.

1. In Easy Pose (Sukhasana), place your hands on your knees.

2. Inhale and open your chest as your lean forward, keeping your sit bones grounded.

3. Rotate your torso in a clockwise circular motion for 30 seconds, keeping it slow and controlled, then repeat counterclockwise.

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. Beginning in Staff Pose, extend your arms directly in front of you, aligning your hands over your knees.

2. Imagine that there’s an invisible string attaching your right knee to your right palm, and your left knee to your left palm. Inhale your right hand up a few inches, lifting the right knee with it. Keep the back of your right heel grounded.

3. Exhale and release your right knee and hand back to starting position, then inhale and lift the left leg and hand.

4. Continue alternating these movements 5-10 times on each side.

1. Begin in a supine position with your feet flat on the ground.

2. Inhale and bend the knees 90 degrees, thighs raised straight up and stacking your knees above your hips. Keep your feet engaged.

3. On your next inhale, straighten your legs into Half Plow Pose. Now your ankles, knees, and hips should be stacked.

4. Bring your arms and palms to the floor for support, then inhale your hips and lower back away from the floor as you bring your legs above your face, parallel to the floor.

5. Exhale your back and hips back down, keeping your legs straight up in Half Plow Pose.

6. Repeat this flow 4-5 times.

1. Start in Mountain Pose (Tadasana) Make sure you have a firm base of support through your feet.

2. Bend the knees and slowly lower your tailbone as if you’re about to sit in an invisible chair, leaning the upper body very slightly. Try to make your thighs as parallel to the ground as you can.

3. Breathe here for 30 seconds.

1. Stretch your arms straight out to the side in a T shape and shift your gaze out to your right hand. Breathe here for 20-30 seconds.

2. On an exhale, slide your right arm down your right leg and bring the left elbow overhead, your left hand reaching up and behind you. Gently shift your gaze up toward your elbow. Breath here for 20-30 seconds.

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

4. 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.

5. 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.

6. On an exhale, bring your left hand down to the mat on the inner side of your leg, lengthening your spine and neck into a neutral position.

7. Ground down into the floor with all 4 corners of your feet and bring both hands to the floor (or on blocks). Take a breath or two here.

8. Inhale and walk your hands to the center, lengthen your spine down toward the floor now, being careful not to round the back. Keep your spine and neck nice and straight as much as possible.

9. Breathe here for 20-30 seconds.

1. Inhale your arms up, extending them straight ahead of you or straight out to each side. Feel the energy flowing through your arms as you lengthen your side body.

2. Slowly begin to shift your weight onto your right leg, firming the inner thighs and engaging the core.

3. Inhale and lift your left leg, extending it straight and pressing through the heel. If you can, try to lift your leg so that it creates a straight line from the crown of your head to the heel of your left leg. Keep the right leg engaged.

4. Challenge yourself to remain here for 30 seconds, keeping your breaths slow and deep.

1. From Warrior III Pose, rotate your upper body and pelvis outward to the left and bring your right hand to the floor (or a block).

2. Inhale and bend your left knee. Roll your chest open as you grasp the top of your left foot with your left hand.

3. Shift your gaze skyward and hold this pose for 30 seconds.

1. Bend your right knee slightly and begin to shift your weight onto your right leg. Float your right arm forward.

2. When you’ve gathered your balance, begin to lift the left leg up behind you and reach back to grab the top of your foot with your left hand. Keep your neck neutral by gazing forward.

3. Breathe here for 30 seconds, trying to deepen the pose with each exhale.

1. Begin in a standing position.

2. Bring your feet slightly wider than hip-distance and angle the feet outward a bit.

3. Exhale and bend your knees all the way, coming down into a deep squat. Bring your thighs slightly wider than your torso and lean your torso forward slightly.

4. Bring your palms together in the center with your elbows tucked against your inner thighs.

5. Breathe deeply here for 30 seconds.

1. Sit cross-legged with your sit bones firmly planted, your spine tall and straight, and your neck neutral. Hinge forward at the hips, bringing your forearms to the ground in front of you.

2. Take some time to gather your thoughts and take deep breaths.

3. Remain here for 30-60 seconds (or longer if you’d like to).

1. From Staff Pose, lean your torso back, bringing your forearms to the floor and tucking them close to your torso. Pinch your shoulder blades together to broaden the chest.

2. Inhale and lift your pelvis slightly, tuck your hands underneath your buttocks, then lower back down. Your buttocks should rest on the back of your hands.

3. On your next inhale, relax your head and neck, touching the crown of your head to the floor.

4. Take long, deep breaths. Spend a total of around 60 seconds here, opening your chest with each inhalation and sinking deeper into the backbend with each exhalation.

1. Take a moment to completely relax the spine and bring awareness to your breath.

2. Engage your back, core, glutes, and quads to lift your body up, keeping your shoulder blades planted. Use your arms for support - you can either have them palm-down beside you, or you can clasp your hands together underneath you.

3. Hold this position and breathe here for 30-60 seconds, then lower your body back to the mat to release from the pose.