I taught this class at the APDA offices in Seattle where I hold a regular Friday morning class for local folks as well as online. We went through many familiar warmup moves for mobility, strength and flexibility. The focus in the standing practice was on pelvic girdle placement for balance.

00:00 - 00:17 Warmup with lots of variation on spinal flexion/extension, twists, shoulder opening, arm reaches, neck release, big steps, detailed breath with cat/cow

00:17 - 00:21 Centering practice with focus on sensation and tension/release, opening awareness to a wider scope

00:21 - 00:53 Seated practice with eccentric activation of legs, hip openers, cross-body core, twists, shoulder strengthening with dips, shoulder stretches crossed over legs, goddess pose with coordination challenges, hamstring stretches

00:53 - 01:08 Standing practice with marching in place slo-mo, hip swivels left-to-right, Warrior III, twisted lunge, and tree pose with hips in mind

01:08 - 01:17 Supine practice to finish up with hip releases, twists, bound angle pose, and savasana