Warm-up: Sit cross-legged with your hips propped on a blanket or block, if that feels

most comfortable. Allow your eyes to close, and find your breath. Stay here for five or so
minutes, until you begin to feel ease in your breath.

Knees-to-Chest Pose
Apanasana
1 minute, 8-10 breaths
Lie on your back and draw both knees toward your chest. You may hold onto your shins,
forearms, or hands. Gently rock side to side, massaging your back body and lower
back. Play with gently curling your pubic bone toward your navel and then down toward
your mat to release and lengthen your lower back.

Supine Twist, variation

Supta Matsyendrasana
2 minutes, 8-10 breaths each side
Keep your knees drawn into your chest. Take your arms out to your sides in a T shape,
palms up or down. Ground both shoulder blades down into your mat as you inhale
deeply. As you exhale, drop both knees to the right, stacking them atop one another.
Take 45 breaths and repeat on the other side.

Cat-Cow Pose

Marjaryasana/Bitilasana
1 minute, 8-10 breaths
Come to your hands and knees, aligning your shoulders over your wrists, and your hips
over your knees. On an inhale, arch your spine, moving your heart forward and up; let
your gaze follow. On an exhale, round your spine, pushing the floor away with both
hands, gently lifting your navel toward your spine and letting your gaze follow. Repeat
45 times, or more if you like.

Cat-Cow Pose, variation

2 minutes, 16-20 breaths

Still on all fours, gently lift your navel to your spine to engage your abdominal muscles.
Inhale and extend your right arm forward and your left leg straight behind you, keeping
the inner left thigh rolling skyward. Exhale to bring your right elbow and left knee toward
each other, rounding your spine and bringing your chin in toward your chest. Inhale and
reach your right arm forward and left leg back. Do this 45 times on each side.

Childs Pose, variation

Balasana
2 minutes, 16-20 breaths
Touch your big toes together, let your knees slide a little farther apart, and ease your
hips back over your heels with your arms extended. Give yourself a bit more space here
by placing a block or blanket under your forehead. Close your eyes and breathe deeply.

Downward-Facing Dog Pose

Adho Mukha Svanasana

1 minute, 8-10 breaths
From Childs Pose, inhale to all fours; as you exhale, curl your toes under to lift back
into Downward Dog. If you are new to this pose, bend both knees deeply and work on
keeping your hips lifted while pushing the floor away evenly through both palms.
Breathe deeply as you hold for 45 breaths.

Standing Forward Bend

Uttanasana
1 minute, 8-10 breaths
Step one foot at a time to the top of your mat and separate your feet hip-width apart.
Bend your knees, hinge forward from your hips, and grasp opposite elbows. Take 45
deep breaths, then exhale and release your arms. If your shoulders are healthy, reach
behind your back to interlace your fingers and clasp your palms together. Release the
crown of your head down toward the earth as you breathe deeply for 45 breaths.

Mountain Pose, with Salutation Seal

Tadasana (with Anjali Mudra)

1 minute, 8-10 breaths
With your feet together or hip-width apart, inhale and reach your arms skyward,
externally rotating your upper arms as you stretch tall. On an exhale, bring your hands
to your heart center in Anjali (heart) Mudra, with your palms together. Take a moment to
stand here with your eyes closed and shoulders relaxed, breathing deeply for 45
breaths or until you feel grounded and centered.

Garland Pose

Malasana
2 minutes, 8-10 breaths
With your feet slightly more than hip-width apart, squat, keeping your feet firmly planted
on your mat or a blanket (if your heels lift). Snuggle your upper arms against your inner
thighs and hug your inner thighs into the backs of your arms, with your hands in Anjali
Mudra. Inhale your heart up toward the sky and breathe deeply for 1 minute. If this
posture feels challenging, it helps to externally rotate your thighs. You will notice your
feet and knees turn out on a diagonal to give you more space.

Chair Pose

Utkatasana
1 minute, 8-10 breaths
From Mountain Pose, place a block between your upper thighs. With your feet parallel
and toes pointing forward, squeeze the block and bend your knees deeply, reaching the
buttocks back as if you were about to sit. Draw your shinbones back so your knees
hover over your ankles, and continue to squeeze the block. Breathe deeply for 30
seconds, then stand to rest in Tadasana. Repeat 12 more times.

Wide-Legged Standing Forward Bend

Prasarita Padottanasana
1 minute, 8-10 breaths
Turn to face the long-edge side of your mat and step your feet wide, outer edges of your
feet parallel with your mats short-edge sides. Bring your hands to your hips. Inhale and
lift your chest; as you exhale, hinge from your hips and fold forward, bringing your
hands to the floor or to blocks. Breathe deeply for 30 seconds, then inhale to return to
standing. Repeat 12 more times.

Warrior Pose II

Virabhadrasana II
2 minutes, 16-20 breaths
Facing the long-edge side of your mat, extend your arms out to the sides, palms down.
Step your feet wide, about the span between your wrists, with the outer edges of your
feet parallel with your mat. Turn your right toes to the short-edge side of the mat and
your left toes in slightly. Inhale to lift your chest; as you exhale, bend your right knee,
tracking it over your ankle. Push into the outer edge of the back foot to find stability as
you try to distribute your weight evenly through both feet. Breathe here for 45 breaths,
then change sides.

Extended Side Angle Pose

Utthita Parsvakonasana
1 minute, 8-10 breaths
From Warrior II, inhale; as you exhale, extend your left arm toward the sky. On the next
inhale, reach the arm overhead, palm facing the floor. Lightly rest your right forearm on
your right thigh, or reach your right hand down to a block behind your right ankle. Keep
your chest open and spacious, your collarbones spreading. Stay here for 45 breaths,
then change sides.

Extended Triangle Pose

Utthita Trikonasana
1 minute, 8-10 breaths
From Extended Side Angle Pose, inhale to come back up and straighten the front leg.
As you exhale, hinge from your right hip and reach your right fingertips forward, in the
same direction as your right toes. Bring your right hand to a block behind your right
ankle as you reach your left arm skyward. Internally rotate your inner left thigh, ground
firmly through the base of your front big toe, and hug your right hip in toward the midline
of your body. Slightly lift the front side of your pelvis. Hold for 45 breaths, then change
sides.

Tree Pose

Vrksasana
1 minute, 8-10 breaths
Stand at the top of your mat, feet together. Shift your balance to the left foot and leg.
Hug your right knee in toward your chest with your hands, then place the sole of your
right foot against your inner left thigheither above or below the left knee. Bring your
hands to your heart. Work on dropping the right hip down and pressing your pinky toe
into your leg, which will help you find balance in your pelvis. If you feel steady, consider
reaching both arms skyward. Take 45 long, deep breaths, keeping your heart lifted,
then change sides.

Eye-of-the-Needle Pose

Sucirandhrasana
1 minute, 8-10 breaths
Lie on your back and cross your right ankle over the top of your left knee. Lift your left
leg as you flex your right foot, and reach through to hold the back of your left thigh with
both hands. Inhale as you draw the left thigh closer to your chest while keeping your
pubic bone curling down toward your tailbone. Exhale, relaxing your shoulders and
neck, finding broadness across your chest. Breathe here for 45 breaths, then change
sides.