15 minutes of movement, 15 minutes of breath work and concentration. Emphasis on strengthening back and hip mobility. 6:6:6:6 Breathing Technique. Visualization.

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.

Simple movements to help sit longer more comfortably. 6:6:6:6 Ratio Breathing and meditation.

Breath-enhanced prostration addressing all six directions of mobility of the spine. Alternate Nostril breathing with visualization.

15 minutes of asana and 15 minutes of pranayama. Box Breathing: 6:6:6:6

Breathing Technique incorporating Nadi Shodhana, Sama Vritti, and Kumbhaka.