Standing Option. Begin by placing your feet hip distance apart. Stand tall and open arms out to side and up toward the sky, breathing deep. Return to start and repeat 10 times. Then tuck chin to chest and roll shoulders forward, rolling through your spine toward the floor. Slowly roll back up and repeat 5 times.
Tree Pose. Stand tall and open left leg up, either placing toes to floor with heel against right calf or plant the entire left foot against right calf. Keep hips squared and draw left knee back, opening hip. Reach hands to sky and open arms. Hold for 30 seconds and repeat using other leg.
Chair. Stand with your feet under hips and arms extended forward. Begin to sit hips back and bend knees so that knees are over your hips. Keep spine long and continue reaching forward. You may choose to place hands above knees for additional back support.
Plank Pose. Come to hands and knees, tuck your toes under and straighten your legs, so you are in one horizontal line. Keep abs engaged so that you do not allow hips to drop.
Downward Facing Dog. From hands and knees, make sure wrists are under your shoulders and knees are under your hips. Tuck toes and lift hips up and back, straightening your legs as much as possible. Press your shoulders toward the floor and relax your neck, keeping spine long. Walk feet back slightly and try to take the bend out of your wrists. This may be done on your forearms.
Warrior II. Stand with feet wide, turning left foot out and place right foot at a slight diagonal, with heel pressing away. Bend into left leg, with knee over heel and extend arms, parallel to floor. If your knee goes past the heel, open hips up a little wider. Send gaze past left hand and keep shoulders stacked over hips, upper body facing forward, reaching through your arms. Repeat to right side.