1. Lingering Breath

0:00-1:00 minutes

• Sit in a comfortable cross-legged position on the floor or on a cushion.
• First, inhale slowly and evenly through your nose to the count of 5, then exhale.
• Next, inhale for 5, then pause for 5, then exhale for another 5 counts.
• Continue, repeating: inhale, pause, exhale.

2. Yogi Sit-Up

• Sit on floor with knees together and bent.
• Lift feet until shins are parallel to the floor, keeping knees bent.
• Raise hands, palms up, until level with knees.
• Inhale to a count of 5 as you straighten legs, then lower legs and torso toward floor.
• Exhale and return to start. Repeat 10 times, contracting abs.

3. Triangle

1:00-2:00 minutes

• Extend arms out to sides, then bend over your right leg.
• Stand with feet about 3 feet apart, toes on your right foot turned out to 90 degrees, left foot to 45 degrees.
• Allow your right hand to touch the floor or rest on your right leg below or above the knee, and extend the fingertips of your left hand toward the ceiling.
• Turn your gaze toward the ceiling, and hold for 5 breaths.
• Stand and repeat on opposite side.

4. The Frog

3:00 - 4:00 minutes

• Bring elbows and forearms to the floor.
• Begin on your hands and knees; walk your knees out to the sides as far as is comfortable.
• Slowly exhale and press hips back until you feel a stretch in your inner thighs.
• Hold for 5 breaths.
• To release, rock your hips forward and press up to hands and knees.

5. Bridge with Kegel

4:00-5:00 minutes

• Lie on back with knees bent, feet on floor and heels as close to butt as possible.
• Place arms on floor, palms down, fingertips pointing toward heels.
• Exhale, pressing feet and arms into the floor, and push your hips up toward the ceiling.
• Hold and begin Kegel exercises: Contract the muscles you use to stop urinating, hold for 1 or 2 counts, then release; repeat 10 times.
• Slowly lower hips to the floor, then repeat.

source: fitnessmagazine
featured image source:yogaforunicorns