Think of this one as a cat/cow variation. As you rotate forward, lift your chest and straighten your spine like in cow pose, and as you rotate back, round your spine and tuck your chin like in cat pose. Try and feel the muscles of the side waist pulling apart as you reach for ever wider circles. Change directions

1. Wrist Circles: circle your wrists in one direction then the other 2. Prayer hands (wrist flexor stretch): press your hands together in front of your for a deep wrist flexor stretch. Hold for 20 secs 3. Single Wrist Extensor Stretch: press the top of one hand with your other hand, pushing your hand back toward you for a deep wrist extensor stretch. Hold for 20 secs and repeat on other wrist.

From a cross-legged position, place one hand on the mat - on the side of your hips. As you side-bend to that same side, now try and reach your elbow to the mat - and as your other arm reaches overhead, drive that same side hip into the ground so that you are pulling the muscles apart in opposite directions: both overhead and toward the mat. Lastly, turn your chin up to the sky. Pause for 1-2 secs and alternate sides.

From a seated cross-legged position, reach your hand to your opposite knee and rotate from your torso, placing your other hand behind you and looking over your shoulder. Holding this position, now lengthen your spine on each inhale and deepen your twist on each exhale. Complete 3 to 4 breath cycles before switching sides.