seated joint mobility - kneeling salutes - crawling - bird pose - lunges - frog squats - qigong inspired warmup - tai chi warrior - chakri - lunging twist - childs pose - crocodile - 1/2 frog - sphinx - scorpion variation - updog - downdog - inch worm - windshield wipers - 90/90 - butterfly - bridge variations - supine twist - tadaka mudra - savasana - kapalabhati - prana shuddhi