1. Start in Mountain Pose. Hold for a 10 seconds and focus on your breathing.

2. Throw your hands above your head, take a deep breath, and bend down into a forward fold, exhale. While you are in forward fold, move your body side to side and loosen up.

3. Plant your hands on the mat and hop or step back into a plank position, then lower towards the ground. Hold for a few breaths.

4. Lower all the way on the ground and go into upward facing dog. Hold for a couple seconds.

5. Curl your toes under and move into downward facing dog. While in downward dog peddle your legs to loosen them up. Hold the pose for 8-10 seconds.

6. Now, we're going to do the three legged dog. Take your left leg, kick it up in the air, hold for 5 seconds.

7. Bring your leg down to your nose, hold for 5 seconds.

8. Now, bring your leg into a low lunge. Take your arms over your head and stretch backwards. This is crescent moon pose. Hold for 5-10 seconds.

9. Bring your hands together and twist to your left side. Hold for 5 seconds.

10. Go back into a lunge, still twisting. Hold for 10 seconds.

11. Untwist and go into a plank, then upward facing dog again and then into downward dog again.

12. Repeat steps 5-11, now using your right leg.

13. After repeating those steps, you should be in downward dog. Bring your knees down and your arms right under you. Do cat - cow poses for as long as you need.

14. Now lay on your back, bring your knees to your chest and rock back and forth, giving your back a little massage.

15. Lay flat again and rest for 5-10 seconds.

16. Now bring your knees over your ankles, interlock your hands behind your back, and go into bridge pose. Hold for 10 seconds. Repeat twice.

17. From bridge pose, go into wheel pose. Hold for as long as you'd like. If you can't do wheel pose, keep doing bridge pose.

18. From there, gently lay down and rest for 10 seconds.

Repeat this whole flow as many times as you like.