Stand tall with your feet together, arms by your sides, and weight evenly distributed on both feet. Engage your thighs, lengthen your spine, and reach your arms overhead.
Start on your hands and knees, lift your hips toward the ceiling, and straighten your legs. Create an inverted V-shape with your body, pressing your palms into the mat.
From Downward Dog, step one foot forward between your hands. Rotate your back foot 45-90 degrees, bend your front knee, and lift your arms overhead.
From Warrior I, open your hips and shoulders to face the side, extending your arms parallel to the floor. Keep your front knee bent and gaze over your front hand.
Stand on one leg, lift the opposite foot, and place the sole against the inner thigh or calf (avoiding the knee). Bring your palms together in front of your chest or extend your arms overhead.
Start on your hands and knees. Inhale, arch your back, and lift your head (Cow Pose). Exhale, round your spine, and tuck your chin to your chest (Cat Pose). Flow between the two poses.
Lie on your back with your legs extended and arms by your sides. Close your eyes and focus on your breath. Savasana is a final relaxation pose to complete your practice.
Kneel on the mat, sit back on your heels, and extend your arms forward with your forehead resting on the mat. This is a resting pose that stretches the back and promotes relaxation.