A good all-around class with some emphasis on shoulders/neck, twists, core and spinal flexion/extension. I added a little tai chi style movements in today as well!

00:00 - 00:09 Seated warmup with shoulders, spine, hips

00:09 - 00:14 Seated sun salutes and centering practice

00:14 - 00:52 Seated practice with back strengthening, rhomboid "pushups", cross-body coordination and core, side arm circles and twists, shoulder and neck release, tai chi "cloud hands", ankle mobility and foot stretch, hamstring stretch

00:52 - 01:08 Standing practice with squat punches, standing tai chi "cloud hands", Tree Pose, twisting curtsy, wide-legged forward bend

01:08 - 01:25 Supine practice with hamstring release, hip release, IT Band release, core, and supine twists before savasana