Warmup: supine movements linked to the breath
Most challenging: up dog, down dog, 90/90
Breathwork: bhramari pranayama
Meditation: observation

Warmup: dynamic crescent moon, squats, half salutations, and lunging
Most challenging pose: down dog, 90/90, bridge
Breathwork: ujjaii inhale, nadi shodhana exhale
Meditation: observation

supine arm raises and side stretching
windshield wipers
dynamic bridging
supine hamstring stretches
belted lumbar and hip decompression
crocodile pose
sphinx
table pose
child pose
thunderbolt pose

supine arm raises and side stretching
knee circles
supine ankle rotations and hamstring stretching
supine adductor stretching and strengthening
dynamic bridge
windshield wipers
crocodile
sphinx
bird dog
hip circles
child pose
easy seated posture

crocodile
cow pose to child pose sequence
bird dog
child pose
candlestick pose (kneeling) to child pose sequence
crocodile
sphinx
supine knee circles
supine hamstrings stretch
dynamic bridge
windshield wipers
crocodile

crocodile
cow pose child pose sequence
bird dog
child pose
crocodile
sphinx
locust
supine knee circles
supine psoas stretch
marching bridges
reclined bound angle pose
windshield wipers
reclined bound angle

dynamic side stretching and squatting
split squats
cossack squats
plank
crocodile
locust
sphinx
supine knee circles
marching bridges
reclined bound angle
windshield wipers
crocodile

supine arm raises
knee circles
windshield wipers
supine hamstrings stretching
supine adductor stretching
bird dog
supine hamstrings and adductors stretching
bridging

supine arm raises
dynamic bridge variation
windshield wiper variation
supine knee extension
knee circles
individual leg circles
hip abduction/adduction
reclined bound angle
supine "marching"
crocodile
sphinx
child pose
90/90 sequence
seated observation

supine arm raises
dynamic bridges
knee circles
ankle rotations
supine single leg circles
unassisted knee circles
windshield wipers
hip circles from table pose
bird dog
lunging hip circles
single leg circles from table pose
crocodile

supine arm raises
supine hamstring stretching
supine adductor stretching
bird dogs
child pose
hip circles
lunging hip circles
transverse lunging (cossack squats)
plank
crocodile
locust
windshield wipers
corpse

simple range of motion exercises
balancing arm raises and chest openers
bound neck mobilization
kneeling thoracic rotation and extension
crocodile
scorpion tale
cobra variation
child pose
swimmers
dynamic bridge

supine arm raises
dynamic bridge
windshield wipers
kneeling salutes
bird dog
down dog
warrior 1
bent knee fold
warrior 2
bent knee fold
plank
crocodile
sphinx
child pose

crocodile pose
sphinx variations
plank
down dog
bird dog
child pose
lunging hip circles
warrior 1 variation
down dog
crocodile
locust
crocodile
down dog
pigeon variations
down dog
bridge
windshield wipers
corpse

dynamic bridge
dead bug
reclined bound angle
windshield wipers
bird dogs
90/90 series
crocodile

Basic postures and movement to access joints and spin in multiple directions. 3-minute breathing exercise followed by 2-minutes for concentration/observation.

15-practice to unwind tension in upper back, neck, and shoulders. Followed by alternate nostril breathing and concentration. Entire practice can be done seated. Standing and mat options available.

SImple dynamic movements to release tension. Floor postures in supine, prone, and seated positions to address all directions of mobility of the spine.

Standing and floor postures to feel more grounded, open and strengthen the hips. Bhramari Pranayama.

Basic movements and postures to get the body moving. No yoga props or mat is needed. A folding or other hard chair is recommended for seated practice or to help with balance.

15-20 minutes of movement with emphasis on hip mobility. 10-15 minutes of breath work and meditation.

Gentle 15-minute physical practice and 15 minutes of seated practices. Nadi Shodhana, Kapalabhati, and Brahmari Pranayama.

Gentle Class with emphasis on twisting and side bending. Pitta Pacifying

Gentle, Vata-pacifying class focus on simple movement and postures to calm and focus on the mind.