standing joint mobilization - qigong warmup - revolving disk - tai chi warrior - frog squats - lunges - kneeling salutes - crawling - bird pose mobilization - child pose - crocodile - 1/2 frog - side scorpion - sphinx - updog - downdog - windshield wipers - side plank 90/90 combo - butterfly - shinbox lifts - tadaka mudra - savasana - nadi kriya