A focus on ankles & feet, hips, wrists, neck and spinal twists.

00:00 - 00:09 Warmup with ankles, legs, namaste arm circles, and neck rolls

00:09 - 00:14 Centering practice noticing life energy in your hands, body, heartbeat and breath: front body = future of all things, back body = past of all things, center body = present heart/breath/life

00:14 - 00:48 Seated practice focusing on twists, shoulders, legs and hips, goddess pose with wrist and ankle coordination, hip release, half happy baby pose, twists, core, cat/cow, hamstring stretch, back strengthening, warrior poses

00:48 - 01:04 Standing practice with hamstring strengthening, hip abduction strengthening, twisted lunging and tree pose

01:04 - 01:18 Supine practice with 'foundation' training in back body, posture, hamstring and hip releases, twists, bridge and savasana