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1. Standing-Forward Fold

Start by standing with the feet hip-width apart. Hinge from the hips and fold your upper body over the legs, and hold onto the forearms. Hang here with your legs straight or slightly bent in the knees. Let your head empty itself of any stress!

2. Downward-Facing Dog

From the standing-forward fold position, place the hands shoulder-width apart on the ground and step back with both feet into Downward-Facing Dog. Push down into the hands to lengthen the sides, and lift up the hips. It should look like an upside down “V” shape or a dog trying to get its tail high up in the air!

3. Warrior I

From Downward-Facing Dog, lift the right leg up into the air and then step it forward in-between the hands. Spin the back heel flat. Keep the right knee bent and lift the torso upright, positioning it over your hips. Reach your arms up to the sky as the chest and hips tilt forward. Hold here for five breaths.

4. Warrior II

From Warrior I, open your torso and spread out your arms. The arms should be straight out to the sides and parallel to the ground, palms facing down. Keep your right front knee stacked over the front heel while keeping the back leg straight. Hold for five breaths.

5. Reverse Warrior

Keep your lower body in the Warrior II pose. Rotate the right palm up to the sky and drizzle the left palm down the back leg resting palm down near the knee. Sweep the right arm up and back to stretch out your side for five breaths.

6. Side-Angle Pose

Come back to Warrior II and place your right fingertips on the ground, outside of your right foot. Reach the left arm straight up, rotate the palm forward, and extend the arm above your left ear. Keep spinning your chest open towards the ceiling with the front knee stacked over the heel. Take five breaths, and then stand back up into Warrior II

7. Plank

Cartwheel your arms down to the ground and step the right foot back to meet the left. It should look like you’re about to do a push-up: arms are straight, shoulders are positioned over the wrists, legs are straight, hips are in line with your shoulders.

8. Push-up

Look forward and bend your elbows halfway, keeping them tight to the body. Lower the shoulders until they are in line with the elbows (feel free to drop to your knees for extra support).

9. Upward-Facing Dog

Start by standing with the feet hip-width apart. Hinge from the hips and fold your upper body over the legs, and hold onto the forearms. Hang here with your legs straight or slightly bent in the knees. Let your head empty itself of any stress!

10. Downward-Facing Dog

Bring the toes forward again, lift up the hips, and press down into your palms to come back into Downward-Facing Dog.

Repeat this series with the other side of your body.
Source: Kathryn Budig for Teen Vogue