Pranayama (yogic breathing):
 
Nadi Shodhana (alternate nostril breathing) – a balancing breath
 
 
Warm-ups:
 
Seated:
Neck & shoulders
 
Laying on back:
Bicycle
“Breathing bridge” – raise & lower hips with breath
Abs – “heel taps”
Spinal twist
 
From table position:
Pointer dog
Runners stretches 
Half circle
Squat
Downward Dog
 
Standing:
Sun breath
 
 
Postures:
 
Standing:
Sun Salutation
Half Moon (side stretch)
Goddess
Warrior 1 (forward facing)
Humble Warrior (forward facing)
Pyramid (forward facing) 
Revolved Triangle (forward facing)
Warrior 2 (side facing)
Triangle (side facing)
Extended Side Angle (side facing)
 
Balancing:
Tree
Balancing Half Moon
Hand to Toe pose
Warrior 3
 
Backbends:
Bridge (on back)
Sphinx/Cobra (belly down)
Boat (belly down)
Bow (belly down)
Pigeon
 
Twists:
Spinal Twist (on back)
Seated Twist
Thread the Needle
 
Forward Bends (seated):
Yogi’s choice!
 
Inversions:
Legs up the wall
Half shoulder stand
Head stand
 
 
Relaxation !!!
 
 
Apps for guided practice:
“Down Dog”
 
Music: 
Todd Norian - “Bija”
Ashana – “All is forgiven”
Xumantra – “Singing Bowls”
Vandita – “Transform, Relax and Rejuvenate”
Robert Rand – “Wave Pool”
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Breathe – Yoga happens!