- Child's pose - 8-10 breaths
- Extended child's pose lateral stretch
- Gate pose
- Cat / Cow
- Spinal balance flow
- Mountain
- Half Sun x 2
- Warrior I with prayer hands / Warrior III
- Vinyasa
- Warrior I / Warrior III
- Vinyasa
- Warrior I with reverse prayer hands / Warrior III
- Vinyasa
- Child's 8-10 breaths
- Spinal balance or DD flow
- Thread the needle
- Head to Knee pose / Revolved
- Bridge
- Supine twist
- Yogi's choice
- Final relaxation