Lie down on your back and hug your knees into your chest. Extend your arms out into a T-shape, palms facing up. Inhale deeply through your nose and, as you exhale, drop your knees over to the left. If it’s comfortable on your neck, drift your gaze over to the right. As you inhale, lengthen up the spine, and as you exhale, relax deeper into the twist. Stay here for a couple rounds of breath and repeat on the other side.

Come to all fours with your knees below your hips and your hands slightly in front of your shoulders with your fingers spread apart and your index fingers pointing straight ahead. Press down evenly across your hands and fingers. Inhale through your nose and, on your exhale, tuck your toes under and begin to lift your hips up and back into downward facing dog. Lengthen up from the fingertips to the shoulders to the hips. If you have tight hamstrings, leave a generous bend in your knees so that you can find length in your spine (like this).

From downward facing dog, step your right foot forward between your hands. Check that your knee is over your ankle. Hug your outer hips in towards each other to stabilize your foundation. If your balance is shaky, you can drop your left knee to the floor and uncurl the toes. On an inhale, lengthen your chest toward the front of your mat and place your right hand on your right hip. As you exhale, turn your chest toward the right side of your mat. On your next inhale, stretch your right arm up to the ceiling, exhale, twist a little deeper, then release and follow the same steps on the left.

From downward facing dog, shift forward into plank pose and slowly lower down onto your stomach. Uncurl your toes and press the tops of your feet into the floor – try to get all 10 toes to touch the ground. Gently spin your inner thighs up toward the ceiling as you lengthen your buttocks toward your heels. Interlace your fingers above your sacrum. On an inhale, lengthen your hands toward your heels and lift your chest up away from the floor. Lengthen the sides of your neck evenly and be careful not to crank your head back like a Pez dispenser! If you’re comfortable to go further, gently lift your legs up off of the floor. Stay here for a few breaths. Repeat 2-3 times (like this).

From your stomach, come up onto all fours. With your knees hips distance apart, bring your big toes together and lower your hips to your heels and your forehead to the floor. You can keep your arms extended forward alongside the ears, bring them back to rest alongside the body, or fold your hands under your forehead. Stay here breathing smoothly for 5-10 breaths.

Find some empty wall space. Sit with your outer right hip against the wall, and slowly swing your legs up the wall as you lower your back down onto the floor. If you cannot find wall space or have tight hamstrings, you can place your calves onto the seat of a chair with your knees bent. Release your arms alongside the body with your palms facing up and close your eyes. Relax your legs and feet and allow the weight of the legs to release into your hips. Relax your facial muscles, release your tongue, and soften your eyes deep into the sockets. Stay here for 5 minutes, and then gently roll to your right side and press yourself back up to a seated position (like this). 

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