downward facing dog

Photo: Cheyenne Adler

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Favorite of: Sarah Levey, co-founder and instructor at Y7 Studio in New York

Why it's great in the morning: You wake up your whole body in one go. "It targets your upper and lower body at the same time, so you'll feel it in your hands, arms, shoulders, back, calves, hamstrings and even the arches of your feet, which is a great way to bring awareness to the entire body first thing," says Levey.

Expert instructions on how to do it: "From tabletop position on all fours, take your hands a little wider than shoulder width apart, tuck your toes and lift your hips into the air. Your chest moves back toward your thighs, with your head relaxed and arms straight. Roll your shoulders away from your ears, rotating your biceps outward. As you begin to straighten your legs, remember that it's more important to keep your hips high than to get the soles of your feet to the ground. Hold for a few deep breaths."