Sit upright in a comfortable chair (or stand) and relax. Close eyes. Tilt head slightly up. Gently, shallowly, and slowly breathe through nose while keeping mouth closed. Exhale slowly until you feel your lungs have been emptied of air.

Stand or sit. Keep arms and jaw relaxed. Inhale and flood upper back with breath as if unlocking a dam and its waters have surged forth. Hold breath and raise shoulders straight up toward your ears and send shoulders straight back behind you in a circular motion. Keep back straight and chest upright (don't push chest forward). Exhale and contract upper shoulder blades together and slowly drag them down. Feel shoulder blades becoming loose.

Place right hand on right shoulder and left hand on left shoulder. Inhale and rotate shoulders up towards ears (neck and head relaxed). Exhale and rotate shoulders back and down by squeezing shoulder blades together. Change direction. Feel shoulders becoming unglued.

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

Stand with feet together. Place both palms on lower back with fingers pointing up. Engage core. Elongate spine. Shoulders back. Hold.

Stand with feet together. Interlock fingers behind back. Straighten arms and lower shoulders. Raise hands and bring shoulder blades together. Gaze up. Feel chest opening. Hold.

Stand in Mountain. Feet together. Inhale, raise arms up. Palms together. Gaze towards palms. Stretch upward. Hold. Release.

Stand straight. Legs shoulder-width apart. Interlock fingers and exhale while raising arms above head. Turn palms towards ceiling. Inhale. Exhale, return to start.

On all fours. Wrists below shoulders. Knees under hips. Use hands to walk forward and lower chest to floor. Drop buttocks until they reach halfway to feet. Arms straight. Forehead touches floor. Push hips back and stretch spine.

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.

Come into Downward Facing Dog. Come up onto toes. Exhale, lower right heel to mat. Inhale, raise up onto toes. Exhale, lower left heel. Repeat.

Begin on hands and knees. Knees under hips. Hands under shoulders. Roll shoulders back and down. Fingertips point forward. Don't splay elbows. Lift up in your middle as you step one foot straight back and then the other. Keep legs engaged in supporting the plank position. Hold.

Begin in Plank Pose. Shoulders directly above wrists. Lower knees to floor. Keep toes tucked under. Hug elbows in. Keeping hips lifted and palms flat, bring chest to mat. Touch chin to mat.

Relax on stomach. Arms folded on floor above head. Widen legs. Roll feet so heels point in. Squeeze buttocks. Press pelvis into floor. Rest forehead on arms.

Lie on belly. Legs together. Bring chin to floor. Slide right arm along floor with palm facing down. Bend right knee. Reach left hand back to hold onto the right heel or ankle (opposite hand to foot). Kick right foot into arm to lift right leg. Raise head and chest. Keep neck in line with the spine. Gaze straight ahead. Press down into right arm, or raise right arm (keep parallel to floor). Hold. To release: exhale and lower leg, arm, head, chest to floor. Repeat on other side.

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

Lie on tummy. Tops of feet on floor. Bend elbows. Spread palms on floor beside waist. Press hands into floor and slightly backwards (as if trying to push yourself forward along floor). Straighten arms to lift torso and legs. Thighs firm. Buttocks soft. Look straight ahead.

Lie on belly. Legs together. Bring chin to floor. Slide right arm along floor with palm facing down. Bend right knee. Reach left hand back to hold onto the right heel or ankle (opposite hand to foot). Kick right foot into arm to lift right leg. Raise head and chest. Keep neck in line with the spine. Gaze straight ahead. Press down into right arm, or raise right arm (keep parallel to floor). Hold. To release: exhale and lower leg, arm, head, chest to floor. Repeat on other side.

Lie on right side. Use right arm as a pillow. Stack hips, knees and feet. Bend bottom knee and reach top hand to take hold of foot. Roll top shoulder back. Draw top leg out in front of you. Drop top shoulder towards mat. Hold. Roll onto opposite side and repeat.

Kneel on floor, feet hip width apart. Bring palms together in Namaste. Lift chest and curve spine. Gently lead head backwards while engaging core. Thighs remain perpendicular to floor.

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.

On all fours. Wrists below shoulders. Knees under hips. Use hands to walk forward and lower chest to floor. Drop buttocks until they reach halfway to feet. Arms straight. Forehead touches floor. Push hips back and stretch 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 and 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.