Stand up straight at the front of your mat, feet hip width apart (or feet together, big toes touching). Lift and spread your toes.

Drive your legs down into the earth and lift your sternum up towards the sky, creating traction between the soles of your feet and the top of your head (reach the crown of your head toward the sky, point your tailbone toward the floor).

Pull the tops of your shoulders back and relax them, hands hanging by your sides.

Gaze forward, standing tall with a natural integrity.

Spin your palms outward, inhale and sweep your hands up sideways, stopping when they are shoulder width apart above your head. Arms and hands energized. Pull your belly in toward your spine.

Gaze at a point directly above you on the ceiling.

Hold the pose and take slow, deep breaths.

Start on hands and knees.

Point your toes so the tops of your feet are flat on the mat.

Keep your big toes together and widen your knees to the outer edges of your mat.

Shift the weight of your hips back and down toward your heels.

Extend your arms straight out in front of you, palms facing down. Draw your shoulder blades toward tailbone.

Bring your forehead to the mat, close your eyes and relax, breathing into your low back, softening, expanding and creating space.

Start on hands and knees, hips above knees, shoulders above wrists. Engage your core, belly draws toward the spine.

Press your palms flat, fingers evenly spread apart.

Curl your toes under and press your tail high, straightening your legs.

Pull your hips back and reach your tailbone up and back, creating length in your spine.

Roll your shoulder blades down your back, spreading them apart, bringing the elbows in toward each other.

Bring your head in between your arms.

Rest your eyes on one spot. Breathe deeply and freely, allowing the layers of tension fall away.

From Downward Facing Dog, walk your feet up to your hands. Align feet so they are hip width apart and parallel.

Hands or fingertips on the mat or on blocks. *Option to bring hands to opposite biceps (Ragdoll).

Let your weight roll into the balls of your feet. Sway your hips forward so they are over your ankles.

Draw your kneecaps up and lift your sitting bones toward the sky.

Let your head hang, relax the neck.

Soften your eyes and set them on a point behind you. Breathe.

From Downward Facing Dog, exhale and lunge your right foot forward to your right hand, bending your front knee to 90 degrees.

Spin your back foot flat to a 45 degree angle, keeping your heels in one line.

On the inhale, sweep your hands up over your head on either side of your ears, palms facing each other.

Scoop your tailbone down and forward.

Set your gaze to one spot and take slow, deep breaths.

From Warrior I, square your hips and chest to the side edge of the mat and open your arms out to the sides at shoulder height, so they are over your thighs, palms facing down.

Stack your shoulders over your hips.

Front hip rotates outward while your back hip rotates inward.

Lift your belly, spine, and chest.

Gentle and steady gaze at the middle fingernail of your front hand.

Hold the pose and take deep, slow breaths.

From Warrior II, straighten your front leg.

With straight legs, press your back thigh back and reach toward the front wall with your front hand bringing your torso over your front thigh.

Reach down and grab your front shin (or block, ankle, floor).

Float your top arm up to the sky.

Gaze high at your lifted hand and take slow, deep and steady breaths.

Begin in hands and knees position. Wrists directly under your shoulders and knees under your hips. Head in a neutral position.

With an inhale, arch your spine, reaching your head and tailbone toward the sky. Broaden your shoulders. Let your belly drop toward the floor.

With an exhale, push the floor away, round your spine, releasing your head and tailbone toward the floor.

Repeat this movement.

Begin in Mountain pose. Bring your hands together in prayer at heart center.

Shift your weight onto your left leg. Place the sole of your right foot along the inside of your left thigh - either above or below your knee.

Drop your right hip down in line with the left. Center your hips and pelvis.

Gently lift and contract your abdominal core.

Inhale your arms up above your head, bring your palms to touch.

Reach up with your entire body.

Lift your eyes up.

Hold the pose and take slow, deep breaths.

Begin in Downward Facing Dog. Shift forward with an inhale, aligning shoulders over wrists.

Gently lift and contract your abdominal core and legs.

Without moving your hands, pull them back toward your feet to engage your core.

Create length in the side body - from hips to armpits; draw your shoulders down and back, away from the ears; widen your chest and shine your heart forward.

Gaze diagonally downward, head is aligned with the spine, relax your neck and jaw.

Straight line from shoulders to heels.

From a prone position (lie on your stomach) rest your forehead on the mat and separate your feet hip-width apart.

Place your hands under your shoulders and spread your fingers.

Push into your hands and lift your head, chest, and stomach forward and up with an inhale. Try to keep your pelvis on the floor (press your hip points into the ground).

Drop your shoulder blades down and back.

Hold the position and take slow, deep breaths.

Lie on your back. Bring your feet wide and let them flop open.

Bring your arms several inches away from your torso, palms up.

Make any minor adjustments needed so that you are completely comfortable

Close your eyes. Find stillness.