"Controlling the breath is a prerequisite to controlling the mind and body." Swami Rama
- Mountain pose - 10-12 breaths
- Standing crescent - flow with the breath
- Arm swings with easy twisting to left and right
- Forward fold 8-10 breaths - move in response to where you feel tightness
- Lunge - 5-6 breaths
- Downward facing dog 8-10 breaths
- Lunge twist
- Vinyasa
- Warrior II - Opening the chest flow
- Vinyasa
- Pyramid / Revolved Triangle
- Vinyasa
- Revolved hand to big toe pose
- Vinyasa
- Child's pose 10-10 breaths
- Boat pose x 3
- Reverse table/plank
- Bridge 6-8 breaths x 2
- Legs up the wall or shoulderstand
- Figure 4 stretch
- Supine twist
- Yogi's choice
- Final relaxation
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