Hold each pose for 10-12 breaths or one minute each side.
Seated Side Stretch: Begin in a seated cross-legged position with a tall spine. Place your right hand outside your right hip and reach your left arm over your head to the right. Rotate your top palm down and keep your left hip grounded. Breathe into the left side body. Switch sides.
Cat/Cow: In a table top position, stack your shoulders over your wrists and your hips over your knees. On an inhale breath, draw the chest through your arms arching your back and shift your gaze up. As you exhale, round your back, press the floor away and squeeze your naval toward your spine. Repeat 10 times moving slowly with the breath.
Cobra: Lower onto your belly placing your hands under your shoulders. Press your hands into the mat and lift your chest up. Reach out through your toes and squeeze your legs. Draw the shoulder blades back and lift the heart. Remain for 10 breaths and lower slowly back down.
Down Dog: Tuck your toes underneath and lift your hips up and back. Relax your head between your arms, firm the thighs back, hug the low belly in and press the palms flat. Feel free to bend your knees if your hamstrings feel tight. For a more invigorating variation, try peddling the feet by bending into one leg and straightening the other. Move back and forth a few times before holding your down dog.
Crescent lunge: Step one foot forward to a runners lunge and reach your arms up over head. Hug your outer hips in, squeeze your inner thighs and draw your waistline back. Allow the back hip flexer to lengthen as you reach through the fingertips to lengthen the sides of your body. Lift your heart and allow the breath to take you deeper into the posture. Plant the hands and step back to down dog. Repeat on the other side.
Camel: Come to your shins and bring your hands to your waist. Make sure your knees are right under the hips and your feet are just slightly wider than your knees. With the hands on the waist, lengthen your tailbone down and begin to lift your sternum up. Curl back and if you feel open reach your hands for your feet. Press the hips forward and lift the chest more. Hold 10 breaths or do two rounds of five breaths.
Bridge: Lie down on your back and plant your feet hips width distance. Your fingertips should be near or touching your heals. Press your palms down and lift your hips up on an inhale. Rock your shoulders underneath you and hug the inner thighs. Press into your feet to lift the hips higher. Feel the chest open. Lower slowly and hug your knees into your chest.