This class has a 25 minute warmup focusing on shoulders and spinal mobility. After the Oms we move to core work and seated warrior poses with twists, cross-body coordination with hip opening and hamstring stretches. The standing practice works with balance poses and lunges to build strength and flexibility in the legs and back body. We finish with supine core work, twists and hip releases.

00:00 - 00:25 Warmup with shoulders, neck, spinal mobility, core and seated lunges

00:25 - 00:32 Centering practice appreciating your body in the present moment in "the field of awareness" and Oms

00:32 - 01:02 Seated practice with wrist/hand/arm coordinations, bridge to forward reaching poses, twists, sit-ups, knees to chest pose, warrior II pose to side angle pose with twists, hip release with ankle/wrist coordination, hamstring stretches and sit-to-stand practice

01:02 - 01:20 Standing practice with warrior III pose, squats, Warrior I with forward lean, pyramid pose, thigh stretch, and wide-legged forward bend

01:20 - 01:35 Supine practice with "stirring stick" legs core work, happy baby, supine twists, supine tree pose, thread the needle, supine bound angle, and savasana