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Stand on one leg, place the sole of the other foot inside the standing leg's thigh, and balance. Arms can be in prayer position or raised. Improves balance and focus, strengthens thighs, calves, ankles, and spine.

On all fours, alternately arch your back toward the ceiling (Cat) and then scoop it towards the floor (Cow). Improves flexibility of the spine and massages the abdominal organs.

Create an inverted V-shape with your body by placing hands and feet on the ground and lifting hips up. Stretches the spine, hamstrings, hands, and calves, and strengthens arms and legs.

From hands and knees, step back to balance on hands and toes, keeping the body in a straight line. Strengthens the core, arms, and shoulders, and improves posture and balance.

Stand with feet together, bend your knees, and sit back as if sitting in an imaginary chair, extending arms up. Strengthens the thighs and ankles, tones the shoulders, butt, hips, and back.

Sit with knees bent, lift feet off the floor, and extend arms forward. Balance on your sit bones, possibly straightening legs. Strengthens the core, hip flexors, and spine.

Kneel on the floor, touch big toes together, and sit on your heels. Bend forward, laying your torso between your thighs. Great for relaxation and stretching the hips, thighs, and ankles.

Sit with legs crossed, hands on knees, and back straight. Promotes a calm mind, stretches the knees and ankles, and strengthens the back.

Lie on your stomach, place hands under shoulders, and lift your chest off the ground by straightening the arms. Stretches the chest, shoulders, and abdominals, and strengthens the spine.

From Warrior I, open your hips, arms and chest to the side. Look over your front hand. It increases stamina and concentration, and stretches the legs and chest.

Sit with legs extended in front of you. Hinge at the hips and reach forward with your arms, trying to grab your feet. It calms the mind, stretches the spine and hamstrings, and stimulates digestion.

Stand with feet together, arms at sides. Gently draw your shoulders down and back, extending your spine. This foundational pose improves posture and balances the body.

From a high lunge, rotate your back foot flat to the ground and lift your arms up towards the sky. This pose builds strength in the legs and enhances focus and balance.

Stand with legs wide apart. Turn one foot out, extend arms to the sides, and hinge at the hip to reach one hand down to your shin, ankle, or the ground. Stimulates digestion and stretches the spine and legs.