If you don’t have time for the whole 25 minute video, here are segments of the video you can choose from to help you energize your body and mind.

I do recommend standing in a forward fold for a few moments and sway a little side to side to open up your back and sides. This can help you warm up your body before you really get moving.

Let’s get started.

Lunge Twists

From a forward fold, plant the palms and step back into plank pose. Take a vinyasa—lower down, lift the chest so you’re in up dog, then curl the toes and lift the hips into down dog. From here, inhale your right leg all the way up and step that foot between your hands—low lunge. Root your feet and inhale up to a powerful high lunge.

Settle for a moment. Then, every inhale will lift you up and straighten both knees. Every exhale will twist you to the right as you sink into that front knee.

Do that as many times as you want. Then, when you’re on your last twist, tilt on back, letting that right arm slide down the back leg. Then, reaching your left fingertips forward let that back leg lift right off that ground as your fingertips find the floor, coming into a reverse half moon. You can bend your knees as much as you want here.

Then, stack the hips and settle in a half moon.

When you’re ready, step that lifted foot back down to the floor. You can plant your palms and step into a plank pose from here. Take another vinyasa and do it all on the other side.

Warrior 2 Flow

From a forward fold, plant the palms and step back into plank pose. Take a vinyasa—lower down, lift the chest so you’re in up dog, then curl the toes and lift the hips into down dog. From here, inhale your right leg up and then step that foot right between your palms—low lunge. Root that back foot down, so the toes are slightly above the heel, and then lift up into Warrior 2.

On your next exhale, tilt back into reverse warrior with your left hand sliding down your back leg. Inhale back up and settle in over your bent knee for a side angle. You can keep your elbow on your thigh, bring your fingertips down to the floor, or come into a nice bind. Inhale come up and exhale tilt back into the reverse warrior. Then, inhale up and exhale back down for another variation of your side angle, or you can do the same thing—whatever’s comfortable.

Then, inhale back up to Warrior 2, slide on back for reverse warrior. Inhale back up with both knees straight. Lean forward like someone is gently tugging on your right fingertips and then tilt on down for your triangle pose.

When ready, square off the hips and shoulders and plant your palms back down on the floor. Step back into a plank pose and take another vinyasa and do it all on the other side.

Wheel Flow

From a forward fold, plant the palms and step back into plank pose. Take a vinyasa—lower down, lift the chest so you’re in up dog, then curl the toes and lift the hips into down dog. Inhale the right leg up and then sweep that knee toward your forward and step that foot outside of your palms so it’s outside of your shoulders. Sink into the hips for a moment, allowing your body to adjust. When you’re ready, gently lower that back knee to the floor.

You can come down to your forearms if you’d like. Maybe keep one forearm down and twist back, bending that back knee so you can reach for the toes. Unwind out of that and climb back up onto your palms. From here, lift the back knee and your right arm, opening up your chest. Then, sweep that right foot back, coming into a side plank on your left arm.

Step your right toes back for a back bend. Then, move through center keeping your knee tucked up against your chest and extend your right leg out in front of you for a small back bend on the other side. When ready, move right back through center, keeping that knee into your chest, and then step that right foot back again maybe coming into a wheel.

Then rotate out of wheel, coming back to center. You can bring your knees to the floor for a child’s pose. Lift your hips into down dog and do it all on the other side.

Standing Flow

From a forward fold, come back up to stand. Bring your right knee into your chest and then take hold of the big toe. Extend that leg out in front of you. Your leg doesn’t have to be completely straight. Then, maybe guide that leg out to the side with your left hand on your hip for balance.

Feel your stance grounded into the floor. Feel your strength. Feel the top of your head lifting up, making your spine nice and long, as your heel presses firmly into the ground.

Release out of that and bring your toes behind you, letting your knee drop. Take told of the ankle and then maybe lift up into a fun dancer pose.

Then, bring your knee back into your chest for a nice squeeze and settle into a tree pose. You can bring your foot high against the inside of your thigh or let your big toe tap down to the floor, but don’t press into your knee. You can bring your hands into a prayer pose, plugging your thumbs into your heartbeat. You can also lift your arms all the way up and sway a little side to side.

Allow your practice to become like a dance. Never take things so seriously that you can’t giggle.

Then bring your foot up into your upper thigh/pelvic bone area and dive right on down so your fingertips catch you. Maybe wrap your right arm around your back and reach for those toes. Let the foot fall and then lift that leg so you’re in a standing split. It doesn’t matter how high your leg is—just open up your body.

When you’re ready, step that foot down so it’s with the other. Sink your hips and then lift your arms so you’re in chair pose. Stay here for a moment, feeling your core and legs working for you. Then, slowly, rise up to stand and do it all on the other side.

Seated Flow

From a forward fold, step your feet out so they’re hip distance apart. Plant your palms and practice a crow pose. Your feet never have to lift off the floor. Bring your knees up so they’re on your biceps and practice putting weight on your palms.

When you’re ready, sink down into a squat pose. Do some twists before reaching back behind you and easing down to the floor. Stretch your legs out in front of you and inhale your arms all the way up before folding down over your legs.

Then, sit up straight with a long spine and stretch your legs out wide in front of you. Inhale your arms all the way up to the ceiling and exhale reach for your left toes. Inhale up and exhale reach for the right. Keep moving like this, moving with your breath and working your spine and core. Close your eyes and let your energy start flowing through you.

When ready, sit up straight and bring your right toes into your thigh. Then inhale your arms all the way up and then exhale reach for you left toes, keeping your left arm in your lap. Do the other side. You can always try a compass pose here. Keep one set of toes tucked into your thigh and then take the other side, lifting them up to the sky using your opposite arm as leverage.

Bring your feet together so your legs form a diamond and then walk your palms forward, folding over your legs. Then sit back up and spread your legs out wide again and walk your palms forward, folding inward. Then bring your legs together for another forward fold.

Gently lay onto your back. Bend your knees so your feet are firmly planted on the floor. Lift your hips, coming into a bridge, and roll your shoulders underneath you so you can lace your fingers together.

Lower your hips, come up to sit and plant your palms down under your shoulders. Then lift your hips so you’re in tabletop pose. Slowly walk your hands forward until your knees are on the floor and then shift into camel pose, opening your chest.

Come back to center and then plant your hands down in front of you. When you’re ready, lift your hips so you’re standing. Step back into down dog and inhale your right leg all the way up. Shift forward and settle in for a pigeon pose. Move around here, opening your hips. Remember to do pigeon on the other side.

To further open your body

Sit in easy pose and gently lay on your back. Bring your knees into your chest and sway a little side to side. Do some twists. Maybe come into a happy baby, bringing your knees into your arm pits while holding onto your feet—whatever is comfortable for you.

Or, you can put it all together in this routine.

Be easy with yourself and never push. If you feel like you need a nap, take one and then come back to this routine. Have a cup of tea and enjoy!

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Author: Stacy Porter

Volunteer Editor: Melissa Horton/ Editor: Catherine Monkman

Photo: Provided by author, used with permission