Stand with feet hip-width apart. Tuck chin in. Legs slightly bent. Shoulders back and down.

Feet hip width apart. Tuck chin in. Legs slightly bent. Shoulders back and down. Raise arms level with shoulders.

Feet hip width apart. Tuck chin in. Legs slightly bent. Shoulders back and down. Raise arms overhead.

Start in Mountain. Place palms on low back, fingers point down. Squeeze thighs and buttocks. Press hips forward and arch torso back. Gaze forward. Use arms to support weight. Keep legs and buttocks engaged. To release keep legs, buttocks and arms strong.

Put bolster to side. Lie on back. Bring feet close to buttocks. Lift hips. Slide bolster under back. Allow shoulders to descend. Let head touch floor. Reach arms up and behind. Fold arms so hands touch elbows. Relax face. Release on exhale by bringing arms to side.

Sit in front of bolster and block. Rest upper back on bolster and place head on block. Rotate shoulders open. Feel shoulders descending to mat. Breath into upper body. On exhale extend arms up. Let palms touch.

Put bolster and block to side. Lie on back. Feet to buttocks. Lift hips. Slide bolster under lower back. Shoulders to descend. Head touches floor. Take block in hands and lower behind. Feel middle of spine stretching. Hold. Return.

Lie supine. Place soles of feet against wall until thighs are at a 90 degree angle to the floor. Push feet into wall to curl tailbone up and slowly lift tailbone. Push low back into the floor to help slowly peel tailbone up one vertebra at a time. Lower one vertebra at a time to the start. Repeat.

Lie supine. Bend knees. Set feet on floor. Heels close to sitting bones. Press inner feet and arms into floor. Push tailbone up. Lift buttocks. Place hands under hips. Raise left leg. Hold. Lower left leg. Repeat with right leg. Release hands. Lower slowly to mat.

Lie on back. Lift hips off floor. Raise legs over and beyond head. To release, bring arms back along side body and engage abdomen as you gently roll each vertebrae to floor until hips rest on ground.

From Shoulderstand bend from hips to lower toes to floor beyond head. Torso perpendicular to floor. Legs fully extended. Toes on floor. Soften throat. Press hands against back. To release place hands on back and lift into Shoulderstand. Roll onto back.

Sit with buttocks on heels. Come onto all fours. Wrists under shoulders. Pull navel into small of back. Inhale while raising head. Exhale, while lowering head and arching spine up like a cat. Repeat.

Start in Mountain. Forward bend. Step feet back one at time. Lift buttocks. Lengthen spine. Bend knees. Tuck chin in. Look at feet. Release jaw.

Kneel. Knees and feet slightly apart. Palms on floor parallel to knees. Raise right leg. Keep chest and head up. Curve back (mini backbend). Hold. Switch sides.

Kneel. Rest hands on back of pelvis. Point fingers down. Lean back and feel the chest opening. Gaze up.

Kneel. Raise buttocks. Raise arms sideways to shoulder level. Lower right hand to left heel (slight twist) and left hand in front (gaze at raised hand). Chin near sternum. Repeat on the other side.

Kneel. Rest hands on back of pelvis. Point fingers down. Lean back. Chin near sternum. Press palms against heels. Elbow creases face forward. To exit bring one hand at a time to hips. Lift head and torso by pushing hip points down.

Sit on heels. Walk hands forward until forehead touches the floor. Interlock hands behind back.

Lie on belly. Legs together. Buttocks firm. Legs active. Elbows under shoulders. Forearms on floor. Lift upper torso and head up.

Lie face down. Feet together. Toes pointing behind. Hands flat on the floor by the rib cage. Lift chest. Gaze forward.

From Cow Pose (on all fours in a tabletop position) drop hips forward toward floor. Press palms down into floor. Drop shoulders down and back. Press chest forward. Reach crown of head up to ceiling. Lift thighs and legs off floor by pressing tops of feet down and engaging mula bandha (a gentle upward tug in your perineum which is the space between genitals and anus). To release, bend knees and lift hips back to Cow pose.

Sit with legs crossed. Palms on knees. PART 1: Inhale, arch spine, allow shoulders to slide down your back, look up at ceiling, feel stretch along front of throat. PART 2: Exhale, round back and take chin to chest. Press navel to spin. Repeat.

Sit legs crossed. Bring hands as far as you comfortably can behind back. Fingers touching floor.

Sit with legs crossed. Close eyes. Inhaling slowly through nose. Feel abdomen, mid-body, and upper chest gently expand until you fill your lungs. Exhaling slowly through nose, gently empty lungs fully (feel belly button reaching to spine).

Stage 1 Feet: In savasana, slide legs about 2 feet apart. Begin with adham pranayama, rolling legs inward on inhalation, drawing toes together and toward the floor. On exhalation, roll legs/feet outward as far as possible. Inhalation and exhalations performed slowly to a 6-count. Repeat 9 times. Stage 2 Arms: Slide arms slightly away from body. Perform madhyam pranayama while rolling arms outward on inhalation and inward on exhalation. Keep elbows straight and rotate at the shoulder joints, allowing wrists to roll along floor. Repeat 9 times. Stage 3 Head: While performing adhyam pranayama, roll head to right side on inhalation and to the left on exhalation. Repeat 9 times. Full Kaya Kriya Body Cleanse: Perform entire kaya kriya by using the complete 3-part yogic breath & performing all 3 previous movements in succession. On a 6-count in-breath, feet are moved inwards, then arms outwards, then head turned to right. Reverse movements are performed on a 6-count out-breath. Continue until completely relaxed.

Lie on back with legs and arms wide apart. Release lower back to floor. Close eyes. Abdomen rises on inhale and falls on exhale. Feel heavy with each exhalation.