If don’t have the time or money to make it to a studio for a yoga class, you can practice yoga on your own. My Total Body Yoga Flow Sequence is a nine-posture series that will work your legs, core, and upper body. It’s a great sequence to do after a run, in the morning to warm up, or in the afternoon for a pick-me-up. To learn how to do each pose, check out this

slideshow . Then download the PDF (printable version) of the sequence, print it, and either hop right on your mat or place it in your gym bag so you’ll have it for your Monday morning workout. It’s a great way to get your week off to a healthy start. If you’re looking for another yoga sequence to try, download this one .

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Print It: Total Body Yoga Flow