1. Mountain Pose
Strengthens: core, thighs
Lengthens: torso, spine Start in Mountain Pose, legs and feet together, heels slightly apart, and arms at sides with palms facing forward. Keeping spine long and shoulders rolled back and away from ears, spread toes and press all 4 corners of each foot into mat. Engage thighs and lower belly. Close eyes and slowly bring hands together at heart's center (shown). Hold for 3 breaths, fully inflating lungs and lightening upper body.
Lengthens: torso, spine Start in Mountain Pose, legs and feet together, heels slightly apart, and arms at sides with palms facing forward. Keeping spine long and shoulders rolled back and away from ears, spread toes and press all 4 corners of each foot into mat. Engage thighs and lower belly. Close eyes and slowly bring hands together at heart's center (shown). Hold for 3 breaths, fully inflating lungs and lightening upper body.
2. Standing Side Lean
Strengthens: core
Lengthens: sides of body, arms Sweep arms overhead and interlace fingers, except index and thumb (a). Gently squeeze arms toward ears. On an inhalation, press feet down, engage thighs, and stretch up and evenly over to right (b). On an exhalation, gather belly into back, press feet down, and return to center. Repeat on left side. Do each side 4 times, then return to Mountain pose.
Lengthens: sides of body, arms Sweep arms overhead and interlace fingers, except index and thumb (a). Gently squeeze arms toward ears. On an inhalation, press feet down, engage thighs, and stretch up and evenly over to right (b). On an exhalation, gather belly into back, press feet down, and return to center. Repeat on left side. Do each side 4 times, then return to Mountain pose.
3. Mountain Pose-Chair Pose Flow
Strengthens: core, thighs, calves
Lengthens: torso, arms. Inhale and sweep arms up to sky, biceps alongside ears (a). On an exhalation, sweep arms down and behind body, bending knees and lowering hips. Inhale and reach arms overhead, biceps by ears with pinkies turned in toward each other, arriving in chair pose (b). On an exhalation, return to start. Repeat at least 10 times.
Lengthens: torso, arms. Inhale and sweep arms up to sky, biceps alongside ears (a). On an exhalation, sweep arms down and behind body, bending knees and lowering hips. Inhale and reach arms overhead, biceps by ears with pinkies turned in toward each other, arriving in chair pose (b). On an exhalation, return to start. Repeat at least 10 times.
4. Warrior II Flow
Strengthens: thighs, shoulders, core
Lengthens: sides of body, arms. Extend arms out to sides at shoulder height and step feet apart so they're directly under wrists, outer edge of back foot parallel to back of mat and toes of front foot pointing forward. Bend front knee, lining it up over front ankle, and come into warrior II with palms up (a). On an inhalation, straighten front leg and sweep armsoverhead, bringing palms together (b). On an exhalation, return to warrior ii. Repeat 10 times. Switch legs and repeat.
Lengthens: sides of body, arms. Extend arms out to sides at shoulder height and step feet apart so they're directly under wrists, outer edge of back foot parallel to back of mat and toes of front foot pointing forward. Bend front knee, lining it up over front ankle, and come into warrior II with palms up (a). On an inhalation, straighten front leg and sweep armsoverhead, bringing palms together (b). On an exhalation, return to warrior ii. Repeat 10 times. Switch legs and repeat.
5. Downward-Facing Dog
Strengthens: shoulders, arms
Lengthens: back, hamstrings, calves. Begin on all fours, knees hip-width apart and hands slightly more than shoulder-width apart. Curl toes into mat. Push down into hands and toes, then pull belly in and lift hips to sky, straightening legs to come into Downward-Facing Dog (shown). Spread toes and actively lift heels to come onto balls of feet. Press down strongly through palms and balls of feet and draw belly in toward spine. Hold for at least 5 breaths.
Lengthens: back, hamstrings, calves. Begin on all fours, knees hip-width apart and hands slightly more than shoulder-width apart. Curl toes into mat. Push down into hands and toes, then pull belly in and lift hips to sky, straightening legs to come into Downward-Facing Dog (shown). Spread toes and actively lift heels to come onto balls of feet. Press down strongly through palms and balls of feet and draw belly in toward spine. Hold for at least 5 breaths.
6. Downward-Facing Dog-Plank Flow
Strengthens: shoulders, core, arms
Lengthens: back, hamstrings, calves From Downward-Facing Dog, inhale and pull torso forward, coming into plank pose (shown). Lengthen spine and press heels to back wall, engaging thighs. On an exhalation, push down into balls of feet and hands, pulling belly to spine and lifting hips back into downward-Facing dog. Moving with breath, flow between downward-Facing dog and plank 5 to 10 times.
Lengthens: back, hamstrings, calves From Downward-Facing Dog, inhale and pull torso forward, coming into plank pose (shown). Lengthen spine and press heels to back wall, engaging thighs. On an exhalation, push down into balls of feet and hands, pulling belly to spine and lifting hips back into downward-Facing dog. Moving with breath, flow between downward-Facing dog and plank 5 to 10 times.
7. Modified Side Plank
Strengthens: core, obliques, shoulders
Lengthens: sides of body, arms. From Plank Pose, lower left knee to mat, bringing ball of left foot to floor and keeping right leg extended. Turn torso to right, bringing weight onto left fingertips and side of right foot. Lift hips and sweep right arm overhead, bringing biceps by right cheek with palm facing down. Hold for 5 to 10 breaths. Repeat on opposite side.
Lengthens: sides of body, arms. From Plank Pose, lower left knee to mat, bringing ball of left foot to floor and keeping right leg extended. Turn torso to right, bringing weight onto left fingertips and side of right foot. Lift hips and sweep right arm overhead, bringing biceps by right cheek with palm facing down. Hold for 5 to 10 breaths. Repeat on opposite side.
8. Wide-Arm Cobra
Strengthens: back
Lengthens: chest, spine. Lie facedown on mat. Place palms slightly more than mat-width apart and in line with breastbone, elbows bent. Come onto fingertips and point elbows toward sky and out to sides (a). Press pelvis, toes, and fingertips into floor. On an inhalation, reach through crown of head, keeping spine long, and straighten arms slightly, lifting chest off mat (b). Hold for 10 breaths.
Lengthens: chest, spine. Lie facedown on mat. Place palms slightly more than mat-width apart and in line with breastbone, elbows bent. Come onto fingertips and point elbows toward sky and out to sides (a). Press pelvis, toes, and fingertips into floor. On an inhalation, reach through crown of head, keeping spine long, and straighten arms slightly, lifting chest off mat (b). Hold for 10 breaths.
9. Chest Opener
Lie faceup on mat with knees bent and feet hip-width apart, 1 yoga block beneath head and another placed lengthwise between shoulder blades. Allow knees to fall together. Bring arms out to sides, feeling opening through chest. Release body weight onto blocks, allowing chest to expand with each breath. Rest here at least 2 minutes.
Lengthen spine and press heels to back wall, engaging thighs. On an exhalation,about health
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