00:00 - 00:20 Warm up with shoulders/arms, spinal movements, legs/hips

00:20 - 00:25 Seated centering practice/focus on the breath

00:25 - 00:50 Seated practice with a good variety of movements

00:50 - 01:13 Standing practice with focus on balance and weight shifting

01:13 - 01:17 Hands and knees twists (with seated option)

01:17 - 01:28 Supine warm down with Savasana