1. Starting in a prone position, relax your arms to your sides, fingertips pointing behind you. Place your forehead on the floor and the tops of your feet on the floor/mat, pointing your toes.

2. Inhale and raise your head, upper body, and lower legs off of the ground slightly. Exhale here.

3. On the next inhale, try to raise up higher as you spread your legs slightly wider than hip-width and spread your arms like airplane wings.

4. Exhale and bring your arms and legs lower and closer together as you did in step 2.

5. Inhale, then on the next exhale, lower yourself back to the floor.

6. Repeat this flow for 60-90 seconds.

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. Slowly exhale your legs back down to the mat as far as you can without flattening or rounding the small of your back, keeping them extended straight.

5. Repeat this flow for 30-60 seconds.

1. Begin in a supine position with your feet flat on the ground. Take a moment to completely relax the spine and bring awareness to your breath.

2. Inhale and engage your back, core, glutes, and quads to lift your body up, keeping your shoulder blades planted. Use your arms for support by placing them palm-down beside you. Take 1-2 breaths here.

3. On an exhale, release to the ground and bring the soles of your feet together to come into Reclining Bound Angle Pose. Spend another breath or two here, allowing gravity to pull your knees closer to the ground to open your inner hips and thighs.

4. On an inhale, raise back up into Bridge Pose. From there, raise your right leg, extending it straight into the air. Push up through the heels, keeping your core strong. Take 1-2 breaths here, then release.

5. Repeat this flow for 60 seconds, alternating legs.

1. Begin in Staff Pose.

2. Inhale, leaning the torso back. Pretend you’re holding invisible rowboat oars, bringing your hands up near your chest.

3. As you exhale, row your hands forward as you bring the upper body into a forward fold. If possible, try to grab the outer sides of your feet.

4. Inhale once again, lifting your upper body and rowing the hands toward the chest, then return to a forward fold on the exhale.

5. Repeat the flow slowly for 30-60 seconds.

1. Begin with your legs slightly wider than hip distance apart. Inhale your arms up, clasping your hands together as if you were holding up an ax.

2. Exhale and swing your ax downward. Bend your knees and come into a squat as you swing it down and below you.

3. Inhale your arms back up into starting position, straightening your legs.

4. Repeat 5-10 times.

1. Inhale and lengthen the torso.

2. Exhale and hinge forward at the hips, coming into a wide-legged forward fold. You can either grab your elbows or allow your arms to hang freely.

3. Spend a full 60 seconds here, breathing deeply.

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. Inhale your arms straight out to the sides in a T-shape.

2. On your next inhale, straighten your legs and sweep your hands up overhead, joining palms or holding them parallel to each other. Shift your gaze skyward.

3. Exhale and return to Warrior I pose, bringing your arms back into a T-shape and bending your right knee.

4. Repeat 1-2 more times.

1. Begin in Intense Leg Stretch Pose.

2. Inhale and lift your upper body so that it is parallel to the floor. Extend both arms straight out to the sides in a T-shape.

3. On an exhale, gently twist so that you’re facing to the right. The fingertips of your left hand should graze the floor/mat, while the right arm extends skyward.

4. Breathe here for 30 seconds, then release from the twist and step or jump your legs back together.

1. Stretch your arms straight out to the side in a T shape and shift your gaze out to your right hand.

2. Turn your left palm up toward the ceiling, then as you exhale, lower your left arm and slowly slide it down the back of your left leg.

3. Remain here for 1-2 breaths.

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. 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. 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. On your next inhale, lift your feet, and bend your knees. Lift your knees straight up, placing your palms on top of them.

2. Bring both knees together and use them to draw circles in the air for 30 seconds clockwise, then counterclockwise.