Sit cross-legged with the spine upright and shoulders relaxed.

Stand with both feet grounded, legs active, and arms relaxed by your sides.

Bend the knees, sit the hips back, and lift the arms overhead.

Lengthen the spine forward from a fold and place the hands on the legs or floor.

Press into the hands, lift the hips up and back, and lengthen the spine.

Bend the front knee, root through the back foot, and lift the arms overhead.

Widen the stance, bend the front knee, and stretch the arms out from shoulder to shoulder.

Balance on one leg and reach the torso and back leg into one long line.

Bend the front knee and arc the top arm overhead into a side bend.

Turn the feet out, bend the knees, and lower into a wide squat.

Bend the front knee and lengthen the top side of the body.

Twist over the front leg from a lunge and press the palms together or use a block.

Straighten both legs, reach forward, and lower one hand as the other arm lifts.

Step into a long stance, hinge forward, and rotate the chest over the front leg.

Fold over the legs and let the head hang heavy.

Hinge over the legs from standing and let the torso drape down.

Take the feet wide and fold forward between the legs.

Fold over one leg and lift the other leg high behind you.

Square the hips and fold over the front leg.

Stand tall on one leg and place the other foot at the calf or inner thigh.

Wrap the legs and arms while sitting the hips slightly back.

Balance on one leg as the torso and top leg open to the side.

Balance on one leg while extending the other leg forward or to the side.

Balance on one leg and lift the other foot behind as the chest opens.

Lower into a squat and press the knees wide with the elbows.

Step one foot forward, lower the back knee, and lift the chest.

Rise from a lunge with the back heel lifted and arms overhead.

Shift the hips back from a lunge and straighten the front leg.

Step one foot outside the hand and lower toward the forearms.

Sit with the legs long and fold forward from the hips.

Sit with the legs wide and fold forward between them.

Bring the soles of the feet together and lengthen up through the spine.

Cross the legs deeply with each foot resting on the opposite thigh.

Sit tall with both legs straight and feet flexed.

Sit between the heels with the spine upright.

Sit between the heels and lean back onto the hands, forearms, or floor.

Sit tall with one knee bent and gently rotate the torso toward that side.

Sit tall, cross one foot over the opposite leg, and rotate toward the bent knee.

Lie on the back and guide the knees to one side while the shoulders stay grounded.

Stack the knees and draw one arm overhead while the other reaches behind the back.

Stack one shin over the other and sit evenly through both sitting bones.

Extend one leg, draw the other foot in, and fold over the straight leg.

Extend one leg, bend the other, and side bend over the straight leg.

Press into the feet and lift the hips while keeping the knees parallel.

Lie on the belly and lift the chest with the hands under the shoulders.

Straighten the arms more fully as the chest lifts from the belly.

Press into the hands and tops of the feet as the chest lifts forward.

Lift the chest, arms, and legs from the belly with the back body active.

Bend the knees, hold the ankles, and lift the chest and thighs.

Lift the chest from kneeling and reach the hands to the heels.

Lift the chest while resting on the crown of the head and forearms or elbows.

Press into hands and feet to lift the whole body into a backbend.

Flip open from Side Plank and arc the chest upward.

Bend the knees, bring hands to heart, and twist the torso to one side.

Stand tall, reach the arms up, and arc the torso to one side.

Lie on the back and extend one leg upward with a strap or hand hold.

Lie on the back and hug the knees in toward the chest.

Lie on the back and draw one or both knees tightly into the chest.

Bring one shin forward, extend the back leg behind, and lift or fold the torso.

Begin in Pigeon and reach back to hold the lifted foot or ankle.

Kneel on one leg, extend the other leg to the side, and side bend over it.

Reach the arms long in front while sitting the hips back toward the heels.

Keep the hips over the knees and lower the chest toward the floor.

Hold the heels from kneeling and round the crown of the head toward the floor.

Lift the hips and legs overhead and support the back with the hands.

Take the legs overhead and reach the feet toward the floor behind the head.

Press into the forearms and lift the hips up and back.

Stack the shoulders over the wrists and hold the body in one straight line.

Lower from Plank until the elbows bend to about ninety degrees.

Place the knees on the upper arms and balance forward into the hands.

Twist the torso and shift weight into the hands as both feet lift.

Balance on the sitting bones with the feet lifted and spine long.

Balance on the sitting bones with the legs and torso lowered partway back.

Stack shoulders over forearms and hold the body in one long line.

Balance on one hand or forearm and stack the body on its side.

Bring the hips back toward the heels and fold the torso forward.

Come onto hands and knees with the shoulders over the wrists and hips over the knees.

From tabletop, extend one arm forward and the opposite leg straight back.

From tabletop, alternate between rounding the spine and lifting the chest and tailbone.

Round the spine from tabletop and draw the chin toward the chest.

Arch the spine from tabletop and lift the chest and sitting bones.

Lie flat on the back with the arms relaxed and palms turned upward.

Bring the soles of the feet together and fold forward over the legs.

Extend both legs forward and soften into a rounded fold.

Step one foot forward from hands and knees and sink the hips low.

Bring one shin forward, extend the back leg behind, and fold over the front leg.

Stack the knees and sit between or just in front of the feet.

Stack one shin over the other and fold forward if it feels available.

Bend one leg in front and one behind, then fold over the front shin.

Lie on the belly and prop up on the forearms.

Lie on the belly and straighten the arms to lift the chest.

Lift the legs overhead and bring the feet toward the floor behind you.

Lie on the back, bend the knees deeply, and hold the feet or shins.

Lie on the back and lower both knees to one side.

Lie back with the soles of the feet together and knees open wide.

Extend one leg, draw the other foot in, and fold over the straight leg.

Lie on the belly, bend one knee, and draw the heel toward the hip.

Widen the knees from hands and knees and lower the torso toward the floor.

Sit back between the heels and lean onto the hands, forearms, or support.

Open the legs wide and fold forward between them.

Keep hips over knees and lower the chest toward the mat.

Slide one arm under the body and rest the shoulder and head down.

Lie on the back and curve the body into a side bend.

Lie on one side with bent legs stacked in a supported twist shape.

Lie on the back with the sitting bones close to the wall and the legs extending upward.

Lie on the belly and rest the forehead or chest on stacked arms.

Fold forward from kneeling and drape the torso over a bolster.

Lift the hips and place support under the sacrum.

Lie on the back and rest the calves on a chair seat.

Lie back over a bolster and let the chest open.

Lower the torso over a bolster with the knees resting to one side.

Set up pigeon and fold forward onto support.

Lie on one side with blankets supporting the head, legs, and top arm.

Lie back on support with the feet together and knees open.

Sit with legs extended and fold over a bolster on the legs.

Lie back over support beneath the upper back and head.

Rest with the pelvis on light support and the legs extended up the wall.

Lie flat on the back with the legs supported and arms relaxed open.

Breathe into the belly, ribs, and chest in a smooth three-part breath.

Alternate the inhale and exhale between nostrils using the fingers.

Create a soft throat sound while breathing in and out through the nose.

Inhale through the curled tongue or pursed lips and exhale through the nose.

Use quick active exhales through the nose from the lower belly.

Practice short sharp exhales with passive inhales from an upright seat.

Direct the breath low into the belly and lower ribs with relaxed shoulders.