The exercises in this 10-minute routine should be performed in a continuous flow. 1. Child’s Pose Start by kneeling on a mat, then pressing your stomach and chest into your legs. Extend your arms out in front of you and rest your forehead against the mat. Inch your fingers forward to elongate the spine. Hold the pose for 10 breaths. 2. Cat / Cow Pose From Child’s Pose, come up onto all fours. Make sure your hands are directly beneath your shoulders and your knees are directly beneath your hips. Inhale and lift your chest and tailbone towards the ceiling, pushing your stomach toward the floor. Then exhale and arch your back, dropping your head. Complete 5 reps at the pace of your breath, then return to Child’s Pose and rest for a few breaths. 3. Plank On an inhale, come up onto all fours. Straighten your legs behind you and come up onto your toes. Make sure your hands are directly beneath your shoulders. Tighten your core and hold the pose for 3 breaths. Slowly lower yourself down onto your belly. 4. Cobra Press your pelvis into the mat and engage your core. Pushing into your hands, raise your chest and stomach so that they are pointing at the wall. Hold the pose for a few breaths, then lower yourself down onto your belly again. 5. Locust From here, lift your legs off the mat so that your feet are hovering about a foot above the ground. Pull your shoulders together and lift your arms off the mat behind you so that they are parallel to the floor. Hold the pose for three breaths, then return to Child’s Pose. 6. Side Plank Inhale up into a plank. Then, rotate your legs to the side and raise your top arm toward the ceiling. Turn your gaze to the ceiling. Engage your abs and hold the pose for one breath. Inhale, then return to a plank, rotate your legs to the opposite side and repeat the pose. Return to a plank. 7. Down Dog Walk your feet and hands forward and raise your hips toward the ceiling so that your body forms an upside down V. Hold the pose for three breaths. 8. High Lunge On an inhale, step your right leg forward into a lunge and raise your hands toward the ceiling. Hold the pose for 3 breaths. 9. Warrior III On an inhale, bring the weight of your body into your front foot. As you shift forward, keep your gaze on a fixed point on the floor and slowly lift your back leg as high as you can. Your chest and stomach should be parallel to the floor. Bring your arms forward and clasp your hands together in line with your chest. Hold for one breath, then return to Down Dog and repeat the sequence starting at step 8 on the opposite side. 10. Upward Facing Plank From Down Dog, exhale, then drop your knees to the mat and come into Child’s Pose. Stay here for one breath. Turn over onto your back and extend your legs in front of you. Place your hands under your shoulders, then push into your hands and feet to raise your chest and stomach toward the ceiling. Fully extend your arms and look at the ceiling. Your body should form a diagonal line from your chest to your toes. Stay here for three breaths, then lower yourself back to the floor. 11. Forward Fold Sit with your legs in a V shape, and inhale as you reach your arms toward the ceiling. Flex your feet towards you. Bend forward at the waist and fold your chest and stomach towards the floor. Place your arms on the outside of your feet. Hold for three breaths. 12. Final Rest Inhale, draw your stomach in, return to a sitting position, then roll onto your back. Lie here for as long as you like and focus on deeply inhaling and exhaling.