This class is a diverse range of movements using all the parts of the body. In particular, the standing practice opens up the hips and builds balance with deep lunge variations among other things.

00:00 - 00:17 Warm up with seated leg steps and sweeps, hip opening, spine movements, shoulder rolls, twists, core exercises, and big body extensions

00:17 - 00:20 Centering meditation and Oms

00:20 - 00:49 Seated practice with hands/wrists, ankles, hip and leg strengthening, chest opening, cross-body core work, crescent lunges, hamstring stretches, hip stretches, twists, isometric core strengthening, seated bridge pose, shoulder stretches, body coordination, squat-to-stand practice

00:49 - 01:13 Standing practice with stepping lunges, pyramid pose, Warrior I, "dog-at-a-hydrant" to Warrior III hip opener and balance practice, stepping on the chair for extended crescent lunge, hamstring stretch and Lizard Lunge, half-forward bend, tree pose balance practice, wide-legged forward bend

01:13 - 01:30 Supine practice with "foundations" back body strengthening for posture, happy baby pose, supine wide-legged twist, supine cross-legged twist, supine side-bending tree pose, engaged supine bound angle pose, savasana