simple joint mobility exercises
half salutes
lunging hip circles
warrior/pyramid flow
kneeling salutes
down dog
dynamic twist from table
thunderbolt with shoulder stretch
breathwork: ujjaii pranayama with antar kumbhaka (internal breath retention)
meditation: nyasa (placing your awareness)

balancing toe raises
squats and toe balancing
half salutes
chakri (torso circles)
dynamic transverse lunges
tree pose
split squats
bird dog
windshield wipers
breathwork: balancing the nostril flow
meditation: stilling the lake of the mind

Standing and Seated Postures and a few seated postures to help unwind the hips. 6:6:6:6 Breathing Technique and SO-HUM Meditation Technique.

General practice. Floor exercise and Conscious Body Mapping

dynamic side stretching and squatting
half salutes
dynamic lunging twists
wall shoulder stretch
wall hamstring stretch (symmetrical and asymmetrical)
wall down dog (symmetrical and asymmetrical)
sphinx
bow
wall camel
wall twist
bound angle
corpse
breath work: balancing the nostril flow
meditati...

supine warmup sequence
sphinx
updog
downdog
windshield wipers
90/90
bound angle
bridge
breathing and meditation: pranic mudra

Gentle Class with emphasis on coordination and strengthening

simple joint mobility exercises
bird dog variations
kneeling salutations
plank and side plank variations
crocodile
sphinx/up dog
down dog
staff
reverse table
supine twist
corpse
breathwork: mental alternate nostril breathing (prana shuddhi)
meditation: spinal awareness (sushumna kriya)

Emphasis on joint rotations, relaxation, and alternate nostril breathing with visualization.

Basic standing and seated postures. 6:6:6:6 Breathing Technique

kneeling salutes
twisting bird dogs
lunging hip circles
half salutes
dynamic pyramid
dynamic bridge
windshield wipers
breathwork: ujjaii pranayama
meditation: prana shuddhi (balancing the nostril flow)

simple, seated joint mobility exercises
kneeling salutes
plank and side plank
lunges
squat sequence
lunging twists
windshield wipers
90/90
bound angle
bridging sequence
breathwork: kapalabhati (skull shining breath)
meditation: prana shuddhi (mental alternate nostril breathing)

simple joint mobility exercises
balancing squats
half salutes
lunging hip circles
down dog
twisting table
child's pose
crocodile
shoulder roll
locust (asymmetrical)
sphinx
supine knee extensions
supine hip adduction/abduction
dynamic bridges
supine twisting (pendulum)
windshield wiper
shinbox...

Gentle Class with emphasis on dynamic movement, breath-enhanced practices, joint rotations. Kapalabhati Breathing

kneeling salutes
bird dogs
plank and side plank variations
crocodile
sphinx
lunging hip circles
hanging forward fold
squatting sequence
split squats
shin box lifts
bound angle pose
technical standup
no handed stand up from seated
bridging
windshield wipers
breathwork: mental alternate nostril...

Dynamic movements to create internal heat and strengthen the respiratory system. Includes Bastrika Pranayama, External Breath Retention, and Alternate Nostril Breathing.

balancing arm and heel raises
balancing squats
half salutes
lunging hip circles
balancing split squat
kneeling salutes
bird dogs
child pose
technical standups
bound angle
bridging
windshield wipers
breathwork: balancing the nostil flow
meditation: still lake of the mind