Start on hands and knees, palms flat and slightly in front of shoulders, knees under hips, and toes tucked under. Exhaling, straighten legs and press up into Downward-Facing Dog (your body should resemble an inverted V), stretching heels down toward mat. Inhaling, lift right leg up, pressing palms evenly into mat. Exhaling, shift torso forward into plank position (keep shoulders over wrists and core engaged) and pull right knee toward right elbow. Inhaling, reach right leg back to sky, returning to one-legged Down Dog. Do ten reps. Switch sides and repeat.
From Down Dog, step left leg forward between hands, bringing side of right foot parallel to back edge of mat. Inhaling, come into Warrior II, turning hips and torso to right and raising arms to shoulder height, palms facing down. Flip left palm up.
Inhaling, come into Reverse Warrior, reaching left arm up and leaning torso back slightly, resting right hand on right leg. Exhaling, lean forward and rest left forearm on left thigh or beside foot, reaching right arm up and over head, biceps by ear, coming into Side Angle Pose. Inhaling, come back to Reverse Warrior. Do five to ten reps. Switch sides and repeat.
From Down Dog, step left foot between hands. Press right heel down and turn foot 45 degrees toward center of mat. Inhaling, come into Warrior I. Interlace fingers behind back. Exhaling, fold forward, bringing chest inside of left thigh. Inhaling, lift back to start, keeping fingers interlaced. Do five to ten reps. Switch sides and repeat.
Start in Down Dog. Draw torso forward to plank position, bringing shoulders directly over wrists and keeping spine in one long line. Inhaling, engage core and lengthen spine, extending crown of head forward and pressing heels back. Exhaling, lower halfway to mat, keeping elbows close to waist and shoulders away from ears. Inhaling, push back up to plank position. Do five to 15 reps, gradually working up to 25.To make it easier, drop to your knees for Chaturanga Push-Ups, keeping elbows pulled in and shoulders away from ears.
Stand with feet together in middle of mat. Inhaling, set your gaze on one point and contract abs, shifting weight onto left leg. Exhaling, come into Warrior III, leaning torso forward, hinging at hips, and lifting right leg off mat and arms out to sides at shoulder height (torso and right leg should be parallel to mat). Inhaling, lengthen through arms and right leg. Exhaling, bend left knee and crunch into a tight ball, hugging arms to chest, pulling right knee toward nose, and rounding upper back. Inhaling, straighten left leg and return to Warrior III, reaching arms out to sides and right leg behind you. Do five to 15 reps. Switch sides and repeat.
Lie faceup on mat, knees bent and hip-width apart, feet flat on mat and parallel, with heels as close to butt as possible. Inhaling, lift hips off mat. Clasp hands below pelvis and reach fists toward feet, rolling shoulders underneath chest, coming into Bridge Pose. Hold for five breaths, pressing chest and hips up. Continue to hold, or shift weight onto left leg, and on an inhale, press through left heel and lift right leg straight up. Hold for four breaths. On exhale, bring right knee into chest and release foot to mat. Inhale, then exhale, releasing hips back down to mat. Repeat sequence on opposite side to complete one rep. Do two or three reps.