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. Lift your legs off the floor while leaning back, creating a V-shape with your body, and balance on the sit bones.

2. Bring your arms to shoulder height outside of your legs, palms facing inward toward each other.

3. Inhale, allowing the legs and back to float down, coming to hover a few inches away from the ground.

4. Exhale, zipping your body back into a V-shape again, shoulder blades gliding down the back.

5. Repeat this flow for 30-60 seconds.

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

2. 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.

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

4. Inhale deeply, close your eyes, and really sink into this pose. On the exhale, extend your arms forward, palms still together and fingers pointing away from you. As you do this, shift your weight forward slightly. If you can, come up onto the balls of your feet.

5. On your next inhale, bring your joined hands back to your chest.

6. Repeat this 5-10 times, syncing your breath with your movement.

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. Beginning in a wide-legged stance, place your hands on your hips.

2. Inhale deeply, feeling the lengthening in your spine and broadening the chest. Take a gentle backbend here, allowing your head to roll back a bit. Keep your neck a continuation of the curve created by your spine. Take 1-2 breaths here.

3. On an exhale, hinge forward at the hips for a forward fold. Keep your hands on your hips and take 1-2 breaths here. With each exhale, feel gravity pulling you deeper into the fold.

4. Repeat this flow for 30-60 seconds.

1. In a wide-legged stance, rotate your feet outward so that your right foot points to the right corner of your mat, and the left foot points to the left corner.

2. Raise your arms. Bend your elbows and face your palms away from you, separating your fingers from each other. Your wrists should be roughly the same height as your shoulders. Sink downward into a squat and bring the bottoms of your thighs parallel to the floor.

3. Exhale your lean your torso forward slightly, straightening your arms and extending them downward, roughly aligned with your thighs.

4. Inhale and straighten your legs, raising your arms straight up.

5. Exhale and return to the beginning pose by bending your elbows, facing your palms out, and sinking back into a squat.

6.Repeat this flow for 30-60 seconds (5-10 reps).

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. From Tree Pose, take a gentle side bend to the right.

2. Breathe here for 30 seconds as you try to maintain balance.

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. Begin by coming into Downward-Facing Dog Pose by pressing the floor away with your palms, stepping your feet back behind you, and lifting your sit bones up and back.

2. Inhale yourself forward into Plank Pose.

3. Exhale and lower yourself to the ground slowly, then inhale and press your upper body straight upward into Upward-Facing Dog Pose.

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

2. Breathe here for 30 seconds.

1.With your right foot forward, knee bent at a 90-degree angle, and stacked above the ankle, rotate your left foot.

2. Align the back/side of the left heel with the back of the right heel (or slightly wider if you need a wider base of support).

3. Straighten your left knee by pushing the left thighbone back.

4. Once you’re balanced and stable, inhale and raise your torso, lifting your belly away from your right thigh.

5. Clasp your hands together behind your back and extend them backward, broadening your chest. (Bound Warrior)

6. Take 1-2 deep breaths here, then exhale and hinge your torso forward as you raise your clasped hands skyward. (Humble Warrior Pose)

7. Inhale yourself back up into Bound Warrior Pose.

8. Flow between these movements for 30 seconds.

1. Begin by lying supine on the floor with your legs straight in front of you. Engage your feet, pushing your heels away from you. Lengthen the back of the neck.

2. Inhale and sweep your arms overhead, keeping them flat on the floor with palms facing upward. Extend them fully, feeling an energizing stretch all the way from your fingertips to your heels. Take another deep breath here as you start to engage your core.

3. Remain here and breathe deeply for 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.

1. Bring your arms into a T-shape with palms facing the ground.

2. Inhale and bend your right knee, lifting the leg off of the ground and rolling your lower body over onto your sides as you try to tap your right toes to the floor on the outside of your left leg.

3. Breathe here for 30 seconds, then exhale and release back to the mat to repeat on the other side.