Starting Position: Stand. Step one foot back and bend the front knee, straightening the back. Arrange your arms overhead and hips forward. Hold, then flip sides.
Warrior II Pose
Instructions: From Warrior I, open your hips and shoulders to face the side and extend your arms parallel to the floor. Keep your front knee bent and look over your hand. Hold, then flip sides.
Tree Pose
Standing on one leg, place the sole of your other foot on the inner thigh or calf (avoid the knee). Place your hands at your heart or overhead. Switch legs after holding.
Chair Pose
Instructions: Stand with feet together. Sit back in a chair with bent knees and hips. Raise your chest and arms overhead. Engage your core and hold the stance.
Triangle Pose
How to: Stand with broad feet. Arms to the sides, one foot out. Use your front hand to touch your ankle, shin, or block near your front foot. Stretch your other arm towards the ceiling. Hold, then flip sides.
Downward-Facing Dog
Start on your hands and knees, pull your hips up and back, straighten your legs, and form an inverted V. Hamstrings and calves are stretched by pressing heels to floor.