Begin prone on your mat. Place your palms flat on the floor directly under your shoulders. Press through your hands to straighten your arms, lifting your chest, abdomen, and lower ribs off the mat. Keep your legs active and the tops of your feet pressing into the floor. This creates a strong, uplifting arch in

Sit tall on your mat and cross one knee directly over the other, stacking them neatly. Both feet should rest beside the opposite hip. If the hips are tight, sit on a cushion to elevate them. From here, the spine can remain upright or fold forward over the legs to intensify the stretch in the

Lie prone on your abdomen with your legs extended behind you. Place your forearms on the mat with your elbows directly under your shoulders and your palms facing down. Gently press through your forearms to lift your chest and upper torso, creating a soft, natural arch in your lower and middle back. Keep your neck

From a tabletop position, slide one shin forward, angling it across the mat. The front foot can be flexed to protect the knee. Extend the opposite leg long behind you, ensuring your hips remain level and squared toward the front of the mat. Lower your torso over the front leg, supporting your weight with your

To practice Butterfly, sit on your mat with your spine tall. Bring the soles of your feet together, allowing your knees to fall open to the sides. You can place supports like blocks or cushions under your knees for comfort. Slowly hinge forward from your hips, maintaining a long spine or allowing it to round