This class is a comprehensive yoga practice focusing on seated and standing poses. I provided detailed instructions on proper alignment and modifications for different flexibility levels, guiding participants through arm swings, twists, shoulder circles, and balance poses to improve mobility and steadiness, and square breathing to improve energy management and focus.

00:00 – 00:07 Seated Warmup with sarm swings, sidebends, twists, neck releases and posture practice

00:07 – 00:14 Centering practice with focus on posture, "square breathing", and gratitude

00:14 – 00:47 Seated practice with weight-shifting, cat/cow with arm swings, core, side-bends, hip/thigh/hamstring stretches, "can-can" kicking, happy baby, writst and shoulder releases, seated bridge

00:47 – 01:13 Standing practice with horse stance, thigh stretches, revolved half-forward bend, Warrior II, triangle, goddess, tree, hip strengthening, foot stretches

01:13 – 01:19 Prone practice with diagonal locust pose lifts, hamstring squeeze

01:19 – 01:35 Supine practice with happy baby, bound angle, twists, and savasana