1. Inhale and sweep the arms along the floor, bringing them to a T-shape with your palms facing skyward.

2. With your legs together and toes pointed, exhale and take a gentle twist to bring them both to the right, left leg stacked on top of the right. You can choose to keep them extended straight, or bend the knees so that your legs are parallel to your right arm.

3. If it’s comfortable to do so, shift your gaze toward your left hand.

4. Remain here and breathe deeply for 30 seconds, then inhale and return to the center.

5. Repeat with your legs pointed toward the left.

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. 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. In Table Top Pose, bring your arms slightly wider, bring your legs together, and take a deep inhale here.

2. On the exhale, lean your body to the right, keeping your knees on the ground.

3. Inhale back to the center, then exhale and lean your body to the left.

4. Repeat this movement slowly back and forth for 30-60 second.

1. Beginning on your hands and knees, inhale your right leg up and extend it straight behind you.

2. Exhale, tuck your chin, bend your right knee, and bring the right knee forward toward your nose.

3. Inhale and release, returning to Table Top Pose.

4. Exhale, then inhale and repeat 4-5 more times on the right.

5. Repeat on the left side with the same amount of reps.

1. Starting on your hands and knees, make sure your knees are slightly wider than hip-distance apart while bringing the toes of both feet together.

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 your heels.

3. Rest your forehead on the mat, close your eyes, and breathe deep. 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. Beginning in a low lunge, inhale your arms up, bringing your palms together overhead. (Crescent Low Lunge)

2. Exhale and sweep your arms backward as you bend your left knee to a 90-degree angle. Lift the front of your right foot so that your right heel is the only part of your foot still touching the mat as you straighten your right leg. (Half Split Pose)

3. Inhale forward again, coming back into Crescent Low Lunge.

4. Alternate between these poses, flowing with your breath 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. Beginning in Plank Pose, bring your forearms to the ground on your next exhale, palms facing down and planted firmly for support. Take 1-2 breaths here.

2. Inhale and lift yourself back up to a regular plank and take 1-2 breaths.

3. Alternate between Plank Pose and Forearm Plank Pose 5-10 times. Try to speed it up a little bit each time and see how many reps you can do!

1. Beginning in Forearm Plank Pose, inhale your left arm up, rolling your whole body to the right and shifting onto the outer edge of your right foot in a side plank.

2. Breathe here for 30 seconds.

1. Begin in Downward-Facing Dog Pose.

2. Inhale your right leg straight up.

3. On your next inhale, shift your gaze toward the floor just beyond your fingertips.

4. Exhale and step or jump your left foot forward to your hands, planting your foot and extending your left leg straight.

5. On your next exhale, bring your right knee down to the mat behind you, coming into a low lunge over your left leg.

1. Exhale and rock forward onto your hands, arching your back slightly and bringing the tailbone up to flow into Four-Limbed Staff Pose.

2. On your next inhale, push the floor away and extend your arms straight to lift your upper body into Cobra Pose.

3. Breathe here for 30-60 seconds.

1. Inhale and tuck the toes as your slowly walk your hands forward.

2. Exhale and move your sit bones back halfway toward your heels. Bring your forehead to the floor, relaxing your neck. Push your tailbone slightly outward, creating a gentle curve in the lower back.

3. Breathe deeply here, directing the air toward your lower back for 30-60 seconds.

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.