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. 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. Begin lying prone (on your belly) on the floor with your arms extending behind you, palms on the ground.

2. Place the tops of your toes flat against the floor, pressing down with all 10 toenails.

3. Press lightly on the floor with your hands, activate your core, and lift your thighs, lower legs, and torso away from the ground. Knit your shoulder blades together and the chest broad.

4. Breathe here for 30-60 seconds, then slowly release back down to the floor.

1. Bring your forearms to the floor in front of you and either clasp your hands together or place your palms on the floor for support.

2. Inhale, tuck your toes and lift your sit bones up and back just as you would for Downward-Facing Dog Pose.

3. Breathe here for 60 seconds.

1. In Downward-Facing Dog Pose, inhale and lift your right leg, extending it up and out.

2. Breathe here for 30 seconds.

1. 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.

2. 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.

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. Now, bend your right knee to create a ~90-degree angle, keeping your knee stacked above your ankle.

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. Begin in Mountain Pose.

2. Inhale and extend your arms upward, grabbing the opposite elbow with each hand. Close your eyes and focus on centering yourself.

3. Remain here for 30 seconds, breathing deeply.

1. Begin in Mountain Pose.

2. Inhale deeply and sweep your arms up in the air as you rise up onto your tiptoes.

3. On the exhale, sweep your arms back down to your sides and plant your feet firmly back on the floor.

4. Repeat this flow for 30 seconds, keeping your movements synchronized with your breath.

1. With your arms extended in a T shape and your legs wide apart, rotate your feet back in so that your toes point forward.

2. Hold this pose for 30 seconds, breathing deeply.

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. Beginning in Twisted Dragon Pose, inhale your torso straight up and make sure your right foot is pointed straight ahead.

2. On your next inhale, bend your left knee to bring your left foot straight upward. Place your left palm firmly on the floor and grab your left foot with your right hand.

3. Breathe here for 30 seconds.

1. With your hands planted on the mat behind you, your torso leaning back, and your feet firmly planted, push the ground away with your feet as you lift your pelvis. Create a straight horizontal line from the crown of your head to your knees.

2. Breathe here for 30 seconds.

1. Start out lying supine on your mat.

2. Extend your arms out to each side of you like you’re making a T shape.

3. Inhale and lift your legs, bending at the knees 90 degrees and keeping them together.

4. Exhale and bring your knees to the ground on your right side. Shift your gaze to your left fingertips.

5. Stay here for 30 seconds. Close your eyes and really relax into this posture.

6. Inhale and raise your knees back up, bringing them back to the center with your hips grounded. Exhale and release your legs back to the floor.

7. Repeat on your left side.

1. Start out lying supine on your mat with your legs together and your hands placed palm-down next to your thighs/hips.

2. Inhale and lift both legs straight up so that they make a 90-degree angle with your upper body.

3. Breathe here for 30-60 seconds, making sure your shoulder blades and pelvis remain square and grounded.

4. When you release, do so very slowly without lifting your head.

1. From Seated Straddle Pose, make sure your sit bones are grounded and your spine stays long.

2. Take a deep inhale, then exhale as you bring your forearms to the ground in front of you and hinge forward to rest your forehead on them.

3. Breathe here for 30-60 seconds, then raise back up to Seated Straddle Pose.