The energy-calming routine

guidelines Do poses 6-9 in the order listed, holding each for 4-6 breaths, using your exhalation to take you deeper into the posture.

full sun breaths

Start in mountain pose. Inhale, sweeping arms up overhead. Exhale, hinge forward at hips to a forward bend, stretching arms and head toward floor, legs straight or slightly bent; let spine round. Inhale and look forward, placing fingertips to floor, elongating spine so it's straight. Exhale; return to forward bend, rounding spine. Inhale, bending knees if necessary, sweeping arms out to sides, then up and overhead as you hinge back up to standing. Exhale, release arms to mountain pose and repeat sequence 4-6 times.

seated side bend

Sitting tall, legs crossed, place fingertips on the floor at your sides, arms straight, middle fingers aligned with shoulders. Keeping hips on floor, inhale and extend right arm straight up. Exhale and walk left hand out along the floor away from your left hip as you bend to the side and bring your right arm overhead, to the left [shown]. Hold, then inhale to lift back to center, lowering right arm, and repeat on opposite side.

butterfly

Sitting tall, place soles of feet together and as close to your groin as possible, keeping torso erect. Interlace your fingers under your feet and let knees fall open naturally. Inhale, then exhale, leaning gently forward from hips, outside edges of feet still touching slightly, shoulders relaxed [shown]. Hold, then inhale to lift back to center.

moving bridge

Lie faceup on the floor, knees bent and aligned over ankles with feet hip-width apart and flat, arms relaxed on the floor alongside your torso, palms down. Inhale as you extend arms overhead, palms up, and lift torso, forming a straight line from shoulders to knees, shoulder blades still in contact with the floor [shown]. Exhale, lower arms and torso to starting position and repeat 6-8 times. Hold final bridge for recommended breaths.

spine twist

Lie faceup with legs flat on the floor, then bend right knee in toward chest, placing left hand on the outside of right knee. Extend right arm out to the side on the floor, in line with right shoulder, palm down. Inhale, then exhale, pulling right knee over left leg toward the floor; look at your right hand, keeping shoulders on floor [shown]. Hold, inhale back to center position, and exhale as you straighten right leg. Switch legs and repeat on opposite side.