Kneeling salutes
Bird dogs
Sphinx
Updog
Downdog
Side-step throughs
Plank
Standing lunges
Windshield wipers
Shinbox lifts
Walking staff
Core circles
Windshield wipers (supine)
Rest
Seated meditation

No props needed! Postures and movement you can do anytime, anywhere.

Simple practice emphasizing supine and seated postures. Grounding and Calming.

Calming floor posture and breath-enhanced sequences.

balancing arm raises
dynamic side stretching and squats
deep squat
lunging hip circles
kneeling salutes
down dog
bird pose
child pose
foot massage
shin box lifts
90/90
clam shells
bound angle
nostril balancing mudra
meditation

Simple floor postures to help create a feeling of stabilization and calm.

Short practice to reset the spine and upper back from sitting in at a desk.

Simple exercises to unwind from "desk duty". Emphasis on Side-bending and Twisting.

Emphasis on releasing tension from upper back, shoulders, and neck.

Gentle practices to unwind the spine and muscles followed by Kapalabhati Pranayama (skull shining breath)

Simple movement with emphasis on loosening up stiff joints, ankles, knees, hips, shoulders. Sama Vritti Pranayama

foot mobilization/massage
seated ankle mobilization
seated windshield wipers
bird pose
hip circumduction
lizard lunges
standing heel raises
squats
lunging wipers
90/90 sequence

Emphasis on rotational movements for all the joints.