Lie on back with knees bent. Feet hip distance apart. Peel tailbone and spine off the mat. Extend right leg to ceiling with foot pointed. Lower right leg towards the ground, flex foot and bring leg back to the ceiling. Repeat. Place right foot down onto mat. Repeat with left leg. To finish, roll spine and tailbone down to the mat.

Lie on back. Arms at side. Straighten legs to ceiling. Peel spine off floor one vertebrae at a time. Hands at top of pelvis (fingers point towards knees). Split legs with knees straight and toes pointed (legs like scissors). Bend front knee towards face. Exhale, pedal front foot away from face, straighten knee as you bring back leg towards face. Switch directions. To release: both legs together, roll to start position.

Sit tall. Extend legs. Right ankle crossed over left. Palms by hips. Lift both legs. Roll over to 90 degree angle. Open and close legs, switching cross of ankles. Backs of arms press into mat for stability. Roll down through spine without dropping legs to balance in Teaser with arms parallel to legs. Clasp hands behind tailbone and, while abs drawn in and close to thighs, maintain Teaser position as you lower legs to mat. Circle arms overhead. Bring hands to ankles. Roll to sitting position.

Lay on back with arms by side. Extend both legs to ceiling. Roll over and place balls of feet into mat. Circle arms around and place both hands on right foot. Extend left leg up. Without changing position of hips or torso, place ball of left foot onto mat and extend right leg to ceiling.

Lie on back. Bend both knees in, and roll through spine, reaching both legs straight and parallel to the floor, and bend knees towards chest. Place hands high on back. Reach both legs to ceiling. Lower one straight leg to mat as you draw opposite straight leg towards your chest. Pulse the top leg towards you two times. Switch legs.

Sit with legs crossed. Bring hands behind back. Fingers point towards buttocks. Extend legs long and lift hips. All weight is supported by wrists. Lift right leg up and down. Lift left leg up and down. When lifting legs, engage inner thighs and lower abs.

Lie on back. Arms by sides. Palms down. Press backs of arms into mat. Legs together. Extend both legs to ceiling. Draw abs in. Roll over through spine to take both legs almost parallel to floor. While maintaining lift of pelvis and tailbone to ceiling, reach both legs straight to ceiling. Keeping feet over hips, articulate through spine to roll down to the mat, returning legs to start position. Repeat.

Lay on stomach. Arms by side. Head to one side. Bend knees. Hold onto both ankles. Press ankles into hands. Lift chest and knees away from mat by engaging backs of legs and back extensors. Maintain shape as you rock forward and back.

Start on knees. Place hands on floor in front of you. Keep arms straight and elbows unlocked. Engage abs. Lean forward to put weight on hands. Shoulders over wrists. Keep a lot of space between shoulders and ears. With abs lifted, extend legs back so that they are straight and together. Toes curled under. Ears, shoulders, hips and heels in one long line. Extend one leg up as far as you can without rotating hips. Return foot to mat and extend other leg.

Lie on stomach with legs together. Hands by head. Lift abs away from floor while sending tailbone to the floor. Press through hands into Swan, maintaining a long spine and lengthened neck. Release arms to side as body rocks forward. Maintaining the arc position of the body, the legs will lift up. Rock back onto thighs, lifting chest, and maintaining extension and arc position of body. Repeat.

Lie flat on belly with arms stretched out in front. Legs outstretched behind. Squeeze inner thighs and heels together. Pull navel up off mat. Raise upper back and head off mat slightly and simultaneously lift right arm and left leg off the mat. Squeeze buttocks and press pubic bone down into the mat. Switch arms and legs and begin swimming, alternating arms and legs. Extend body as much as possible.

Sit sideways with legs bent to one side. Top foot in front of bottom foot (or stacked one on other). Place supporting hand in line with seated hip a few inches in front of shoulder. Press into supporting hand, straighten legs to lift pelvis away from mat, making rainbow shape with body.

Lie on back. Elevate legs so thighs are perpendicular with body and knees are bent and parallel with body. Extend arms behind you. Inhale, lift arms towards legs, while lifting head for max reach; at same time, straighten legs in the air. Exhale, make body a V shape. Inhale, return to start by rolling body back.

Lie on right side. Prop yourself up on right forearm. Bend knees so calves are at a right angle. Right elbow under shoulder and in alignment with hips. Rest left arm along side of body. Engage core. Push down on right elbow to raise hips up. Hold. Switch sides.

Start in Plank (top of a push-up). Extend body. Step feet together. Press weight down through right hand and forearm. Roll body to right, balancing on outer edge of right foot. Stack left foot on top of right foot. Keep legs straight. Press through heels into floor. Bring body into one straight line. Gaze at top thumb. Press down through your bottom index finger. Hold. Repeat on other side.

Stand in a lunge with left leg in front and right knee raised off the floor. Gently twist to left side. Keep right elbow on left thigh. Place hands in prayer. Root back foot into the ground. Gaze up. Hold. Repeat on other side.

Gaze at a spot on wall in front of you. Stand on one leg while tightening buttocks and thighs.

Stand tall. Bend left leg and grab left foot with left hand. Rotate pelvis under. Knee points to floor. Both knees are glued together. Chest open. Feel stretch in front of thigh. Hold. Repeat with right leg.

Stand tall. Bend left leg and grab left foot with left hand. Rotate pelvis under. Knee points to floor. Both knees are glued together. Chest open. Feel stretch in front of thigh. Hold. Repeat with right leg.

Stand tall. Take a big step forward with right foot. Shift weight onto right leg. Raise arms overhead. Interlace fingers. Lift left leg. Gaze at a point on floor. Repeat on other side.

Stand in a lunge with left leg in front and right knee raised off the floor. Gently twist to left side. Keep right elbow on left thigh. Place hands in prayer. Root back foot into the ground. Gaze up. Hold. Repeat on other side.

Stand tall. Bend right knee. Step back onto ball of foot. Go as far as you are comfortable. Don't let right knee bend past toes. Keep hips even. Think of hip bones as headlights that have to point forward. Chest open. Gaze straight ahead. Rest hands above right knee for stability. Straighten back leg. Don't lock knee. Let lift come from hamstring (back of leg). Hold. Repeat on other side.

Stand in a lunge with left leg in front and right knee raised off the floor. Twist upper body to left side over front bent knee. Return to start. Twist upper body to right side over front bent knee.

Gaze at a spot on wall in front of you. Stand on one leg while tightening buttocks and thighs.

Lie on back. Knees up. Raise arms an inch off mat (palms facing down). Chin slightly nodded. Hold. Release.

Lie supine. Band under ribs. Arms in a T shape to the side. Legs in Tabletop position. Take both legs to the right and punch the left hand to the side for the opposition. Repeat taking legs to the left, punching out the hand to the right side for the opposition.