Seated Twist
Sit with legs extended.
Cross left leg over right, left foot flat next to right knee.
Bring right heel near left hip.
Put left hand on floor by left hip.
Inhale, wrap right arm around left knee and twist torso to left (as shown).
Hold for 10 to 15 deep breaths.
Switch sides; repeat.
Wind Pose
Lie faceup.
Bring knees to chest, reaching arms around shins; clasp hands (as shown).
Keep lower back pressed into floor as you breathe slowly and deeply for 20 breaths.
Cat Pose
Start on all fours, knees under hips, hands under shoulders.
Exhale, lifting chin toward ceiling and arching back in opposite direction.
Bow Pose
Lie facedown, arms at sides.
Bend knees, reaching heels toward butt.
Grab one foot or ankle with each hand, palms facing in.
Inhale, lifting rib cage and thighs toward ceiling (as shown).
Hold for five to seven deep breaths.
Lower chest and knees to floor.
Repeat two or three times.
Reclining Angle
Lie faceup with legs together, knees bent and feet flat on floor.
Place hands on inner thighs for help with stretch (as shown).
Hold for five to seven deep breaths.
Exhale, returning to start.
Crocodile Pose
Lie facedown with forehead resting on stacked hands.
Do three reps.
Bridge
Lie faceup, knees bent, with feet flat and hip-width apart.
Slowly press hips toward ceiling, forming a line from shoulders to knees.
Keeping neck relaxed, clasp hands on floor beneath torso (as shown).
Hold for 5 deep breaths, working up to 10 or 15.
Release hands and lower torso to floor one vertebra at a time.
Thunderbolt
Kneel.
Sit back on heels with palms resting on thighs, keeping shoulders back and down (as shown).
Maintain upright posture as you breathe slowly and deeply for 20 breaths.
Half Shoulder Stand
Lie faceup.
Press palms into floor as you exhale, reaching legs toward ceiling.
Bring hands to lower back to support weight (as shown).
Hold for 5 deep breaths, working up to 15.
Rag Doll
Stand with feet hip-width apart, arms down.
Bend at hips, arms and head dangling, knees soft.
Grab right elbow with left hand and left elbow with right hand (as shown).
Gently rock side to side.
Hold for 10 deep breaths.
Return to start by releasing arms and rolling up one vertebra at a time.
Modified Cobra Pose
Lie facedown with elbows bent and close to body, palms down.
Exhale, lowering chest and leg to start position.
Draw arms back along floor to side of thighs, palms up (as shown).
Hold for 20 slow, deep breaths.
