1. Begin in Downward-Facing Dog Pose. Spend a few breaths here just gathering your thoughts, centering yourself, and tuning in to your practice.

2. Inhale your right leg straight up into the air behind you.

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. Bend your left knee, bringing your left heel to your groin area.

2. Now, bend your right knee and plant your right foot directly in front of the lower shin of your left leg.

3. Inhale your spine straight and tall, then slowly twist your torso to the left. Twist far enough that you can bring the lower part of your right shoulder blade to the inner side of your right knee.

4. Wrap your right arm backward, wrapping it around the outer side of your right leg and bringing the back of your hand to your lower back/right hip. Bring your left arm behind your back and place your left palm over your right palm.

5. Breathe here for 30 seconds.6. When you’re ready to release, release your arms first, then straighten your torso, and finally, straighten both legs.

1. Begin in Table Top Pose.

2. After ensuring that your wrists are properly stacked below your shoulders, extend your right leg, planting your right foot on the mat/floor. Keep your left knee on the floor.

3. Inhale your right arm up into the air, rolling your chest and upper body to face right.

4. Take 1-2 deep breaths here, then exhale as you bring your right hand and knee back to the mat in Table Top Pose.

5. Repeat on the opposite side.

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. 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. Beginning in Mountain Pose, inhale, and lift your right foot slightly.

2. Once you feel balanced and stable enough to do so, lift your foot higher and draw the top of your thigh toward your chest. Wrap one or both arms around your knee/shin to hug your leg closer to your chest.

3. Hold this pose for 30 seconds, then release back to Mountain Pose.

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. Reach down with your left hand, grasping the big toe of your right foot with your thumb, index, and middle fingers.

2. Inhale and try to straighten and extend your right leg and left arm. Bring your right arm up to shoulder level, shifting your gaze out past your right hand.

3. Breathe deeply here for 30 seconds, maintaining balance with a strong core and grounded leg.

1. Sink your sit bones down and back to lower into Chair Pose.

2. Bring your hands to a prayer position in front of your chest. On your next inhale, take a twist in the spine to hook your left elbow on the outer side of your right knee. Shift your gaze up toward the ceiling.

3. Remain here for 30 seconds.

1. With your right leg forward, knee bent at ~90 degrees, keep your pelvis squarely forward and engage your core, tucking your tailbone forward slightly. Push back through the left thighbone.

2. Extend your arms, bringing your upper arms next to your ears, and remain here for 30 seconds.

1. As you exhale, slowly bend your elbows and lower yourself until your elbows create a 90-degree angle.

2. Inhale and lower your gaze to the floor a few inches ahead of you. As you exhale, try to lower yourself just a tad further.

3. On the next inhale, extend your arms to come back into Plank Pose.

4. Take another deep breath or two here.

1. Begin in Staff Pose with your legs extended in front of you.

2. Bend your right knee and plant your right foot on the ground. Inhale and take a twist to the right, bringing your left elbow to the outside of your right knee with your palms facing outward and fingers pointing skyward. Place your right hand behind you.

3. Shift your gaze out over your right shoulder and breathe here for 30 seconds.

4. On an exhale, release back to Staff Pose and repeat on the other side.

1. With your legs wide apart and the bottoms of your feet together, grab onto your ankles and pull them apart slightly. Feel the sides of your feet activated and push down on the mat.

2. Inhale and lengthen your spine forward over your legs, being sure to hinge at the hips. As you exhale allow your upper back to relax toward the floor. Stay grounded through your sit bones.

3. Close your eyes and breathe deeply here for 60 seconds.

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.