Boost your body's capacity to endure with this flow that helps strengthen and lengthen your muscles. Dynamic arm movements get your energy flowing, while an active sunbird exercise engages your glutes and hamstrings. Give your lower body a good stretch with malasana squat variations, wide-legged forward folding and supported lunges. Wind down with side bends and a restoring savasana. Props Needed: Two blocks, a blanket and a bolster.