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Stretching one creaky muscle group at a time helps make a beautiful reveal in more advanced postures. Today...hip flexors.

Dina demonstrates some uses for a strap to help relieve tension before your yoga practice. Smacking optional.

Puppy is an easy going stretch to follow last week's Firefly. No real puppies were harmed in the filming of this episode.

With the help of Iyengar, McDucky & longings for chocolate, Dina finally attempts Tittibhasana the Firefly.

The stretches intended for last week to prepare for peak pose intended for this week but Dina's hard drive crashed so grab some chocolate & enjoy now.

These hand/wrist stretches are helpful on the path to the peak pose & there's a friendly reminder about screaming toes.

A review of variations of the squat and crow poses to prepare for the secret peak pose. Oh, and there's a special dance warm up.

In this last episode from her apartment in NYC, Dina takes a break from packing for a relaxing stretch.

Now we're ready to use patience & a bind to practice standing in the Bird of Paradise. Binding in side angle is so last week.

Whether you're a beginner or advanced yogi, binds are great shoulder stretches. A McDucky strap and patience are recommended.

Join Dina in her 2nd least favorite yoga pose...the core & booty strengthening Chair Pose.

This sequence helps relieve tension and feels like melted dark chocolate. Like how melted dark chocolate would taste if it was a stretch.

A simple side stretch you can do anywhere and some simple advice for keeping away the blues.

A little self discipline is all that's needed to enjoy this boat with a twist. And your veggies.

Dina works her strength and flexibility as Robert Troch of Fusion Fitness TV coaches her through a Turkish Get Up. Not talkin' about the outfit.

Time to wake up for a quick back stretch with this sequence. Yoga now, chocolate after.

The Garland Pose is a hip/groin stretch that goes way back. Yep. It's a squat.

This seated forward bend will help you reach your foot. If not yet, don't worry. It's not like you win a prize for it. Breathe.

If you have the Wheel down try this pose, that has a mouthful of a name, for a deep backbend and shoulder opening galore.

Nothing like a Revolved Side Angle along with deep breathing to cure the hiccups and the grouchies.

Keep practicing your headstand with Dina, McDucky and some guy called Iyengar.

Whether you're overworked or overpartied, treat yourself to this seated spinal twist to unwind and detox.

Dina corrects a mistake she made with this arm balance and tries the real Peacock, or Mayurasana. It's really hard.

Strengthen your backbends with these stretches while Dina practices her advertising skills.

Cramped for time? Try this standing balance that stretches, strengthens and improves focus simultaneously.

Maybe you'll find hidden tight muscles, too, with this deep hip/groin stretch. Breathe.

Build even more arm and core strength with this more challenging variation of Crow pose, the Crane.

The calming Crocodile Pose and the answer to a common stretching question: NO.

Strengthen your upper body and get smokin' guns with three push up variations in Downward Dog.

Join Dina as she strengthens her balance, flexibility and spelling while practicing the Dancer's Pose.

Practice the Triangle Pose and prepare to have your body and mind opened. Or at least stretched.

Combine the core strength in boat and the ab workout of bicycles and you get...boatcycling. And Dina tries to give McDucky her surplus.

Happy 2009! Drink up while Dina demonstrates a step-by-step Eight Angle arm balance.

Happy Holidays and enjoy a deep hip stretch, the Double Pigeon, as instructed by serious Dina.

Dina has a tantrum and shares some useful tips to help with handstand practice against a wall.

Tight hamstrings? Then you'll find the Parsvottanasana intense side stretch to be quite agreeable.

Get your heart pumping and limbs moving with a few cardio kickboxing moves. Bring it on!

Warmth, flexibility and strength are the ingredients to this hot arm balance: Pose Dedicated to the Sage 2.

The booty firming & hip opening of Warrior Two and the side stretching of Gate Pose make the awesome Extended Side Angle pose. Don't smell the armpits.

Massive guns and cookies will be had when you practice the L Shaped Handstand.

The name isn't so sexy but this stretch feels great & will give you the energy to rock. On.

Put on your hottest costume and join Dina in this variation of a supine spinal twist that is sure to get your booty, arr.

Strengthen your core and balance with this challenging, modified side plank exercise. Shouting "woohoo!" intensifies the workout.

Firm booties and stretch hips & thighs with this Warrior Two exercise. Whatever.

Lower back sore from sitting all day? Then get on the floor for this simple hip stretch today!

Celebrate our 50th exercise! Then twist away the hangover with this restorative pose.

Serious Dina is back to help you wake up at your desk with this sequence of stretches.

Take a break and open up slumpy shoulders with these reverse poses. In esrever.

Deepen your breath capacity with Three Part Breath exercise. Watch the duck move.

Yep, it's time to tone up those outer abdominal muscles with this three-part floor exercise.