Warm-up
Stand with your knees slightly bent, your feet slightly more than shoulder width apart, bend over to your left, your left arm hanging down, right arm arching up over right ear. Hold 8 counts. Return to standing position. Now bend over to your right, right arm hanging down, left arm arched up over left ear. Hold 8 counts. Repeat 3 times.

Continue to stand with your feet shoulder width apart, your knees slightly bent, swing your outstretched arms around to the left and then around to the right. Repeat, swing arms 8 times to left and 8 times to the right.

Now, from standing position, put your left leg back, knee straight, and your right leg forward, knee bent. With your right foot flat, lunge forward on right so your knee is bent out in front of your right foot and your hands are on the floor on either side of your knee. Bring your left foot up to your right foot and slowly stand up. Balancing on your left leg, lift your right foot and rotate it clockwise 8 times, then counterclockwise 8 times. Repeat with right leg.

Inhale and raise both arms over your head. Clasp and hold. Bring both arms behind your back; clasp and hold. Stretch your hands in front ; clasp and hold. Release. Stretch your right arm out in front, palm up. Stretch palm down and away from you with left hand. Repeat for left arm and hand.

Resting Pose:
Take a deep breath, feeling your abdomen expand. Hold it. Exhale slowly, feeling the air leave your abdomen, then your chest. Stand relaxed, with your feet together, legs straight, back straight, shoulders back, arms out straight to the side, held slightly away from your body, palms flat and facing in. Breathe in slowly through your mouth, to a count of 8, hold to a count of 4, breathe out through your nose to a count of 8, hold to a count of 4. Repeat 3 more times.

Mountain Pose:
As you breathe in, slowly raise your arms straight up so that your elbows are by you ears, and your hands are stretched up, palms facing in, eyes looking up. Exhale slowly through your nose without moving. Inhale slowly with your eyes closed. Hold. Exhale slowly through your nose, eyes open, as you return to the resting pose. Repeat 5 times

Folding Pose:
Exhale as you slowly bring your arms down as you bend over, relaxing your back vertebra by vertebra, keeping your legs straight, until your head is touching your knees, your hands are on the floor beside your feet and your lungs are empty. As you inhale slowly, deeply, return your arms to the mountain pose. Repeat 5 times. As you exhale for the last time slowly bring your arms straight down to your sides in the resting pose.

Staff Pose:
Slowly lower yourself to a sitting position on the mat. Then sit back so that legs are straight out in front of you, back is straight, and arms are straight with hands palms down on the floor behind buttocks. Relax shoulders as you exhale, keeping spine straight. Tense the shoulders as you inhale. Relax shoulders as you exhale. Breathe in..tense.. breathe out...relax... in...tense.....out relax.

Practice for the Plough Pose:
Carefully sit up on the mat, keep back straight and hug knees to your chest with arms. Now start to rock gently back and forth, focusing on the rhythm of the motion. Make each backward motion larger and larger, letting go of knees, until feet are touching the floor in back of you. Do not exert yourself. It is OK if you can’t touch the floor with your feet.

Breath of Joy
Stand in the mountain pose. Take a fast, deep breath as you swing your hands and arms out to the side, another fast deep breath as you swing your arms straight up overhead, and a third fast deep breath as you again swing your arms out to the side, and then, without pausing, bend down to the ragdoll position, bent from waist, arms hanging down in front of you, as you exhale forcefully and say "Ha!". Repeat sequence about 8 times.

Dog Poses:
Come back to the sitting position, then turn over and stretch out flat on your stomach, with elbows bent and hands lightly supporting body, flat on the floor under shoulders. Head is held straight just off the floor, and legs are supported on the toes of extended feet. Inhale deeply, then as you exhale push back and up on to hands and knees, back straight. Inhale as you round back up and bring head down between arms. Exhale as you bring head back up and arch back again. Repeat 5 times. The last time, roll back onto feet, straighten legs, push your buttocks up as you bend over from the waist, back straight, fold head down between arms which you straighten out in front of you with your hands, shoulder width apart, on the floor. You are making a tent with buttocks as the apex and hands and feet as the support. Inhale. Hold for 5 breaths.

Child Pose:
As you exhale the last time, fold your body back until your buttocks are over heels, chest over knees, head between arms and arms stretched straight out in front of you on the floor. Rest quietly for a moment.

Staff Pose:
Sit back so that legs are straight out in front of you, back is straight, and arms are straight with hands palms down on the floor behind buttocks. Relax shoulders as you exhale, keeping spine straight. Tense the shoulders as you inhale. Relax shoulders as you exhale. Breathe in..tense.. breathe out...relax... in...tense.....out relax.

Practice for the Plough Pose:
Now, sit forward, keeping back straight and hugging knees to chest with arms. Now rock gently back and forth, focusing on the rhythm of the motion, with each motion larger and larger, letting go of knees, until feet are touching the floor in back of you. Don’t push yourself. It’s OK if you don’t touch the floor with feet. Return to Staff pose.

Staff Pose:
Sit back so that legs are straight out in front of you, back is straight, and arms are straight with hands palms down on the floor behind buttocks. Relax your shoulders as you exhale, keeping spine straight. Tense the shoulders as you inhale. Relax shoulders as you exhale. Breathe in..tense.. breathe out...relax... in...tense.....out relax.

Half Lotus Cycle:
One: Sitting in the staff pose, place the right foot under the left thigh so the tips of the toes extend beyond the thigh and raise the left leg, leg straight, with foot extended and toes pointing up. Stretch out arms, keeping back straight and grasp the left leg with both hands without bending over, allowing the heel to return to the floor. Breathe in and out slowly five times.

Two: Exhale, keeping hold of the left foot with hands, draw the ribcage forward and lower the chest and head towards or onto leg, relaxing the neck. Keep the trunk centered, the left leg actively pressing down with kneecap pulled up. Inhale as you draw chest up. Breathe in and out slowly five times.

Three: As you exhale, pull left leg up off the floor as high as you can, straighten back and look at the ceiling. Breathe in and out slowly five times. Inhale as you return leg to the floor.

Four: Hold left heel in your left hand, take it to the left; turn head to the right. Stretch spine up, lift ribcage and open chest, with right hand on right hip. Breathe in and out slowly times.

Five: Exhale as you move left leg with left hand back to the center and hold the foot in right hand, putting the left hand on the left hip. Straighten the leg and take it across body to the right while turning trunk away to the left. Stretch the spine up, lift ribcage and open chest. Breathe in and out slowly five times.

The Half Lotus Cycle exercise is now repeated on the other side:

Inhale as you move back to the staff pose.

Staff Pose:
Sit back so that legs are straight out in front, back is straight, and arms are straight with hands palms down on the floor behind buttocks. Relax shoulders as you exhale, keeping spine straight. Tense the shoulders as you inhale. Relax shoulders as you exhale. Breathe in..tense.. breathe out...relax... in...tense.....out relax.

Twist Poses:
Sitting: Sitting in the staff pose, draw knees up and pull feet in halfway towards you and wrap arms around knees, pressing them together. Take right arm around behind you in line with left buttock, and bring left arm across body and press it back against right knee, pushing back with knees so they don’t move. Lift spine and chest and turn to right, looking over right shoulder. Hold for several breaths. Return to the staff pose. Sitting in the staff pose, draw knees up and pull feet in halfway towards you and wrap arms around knees, pressing them together. Take left arm around behind you in line with right buttock, and bring right arm across body and press it back against left knee, pushing back with knees so they don’t move. Lift spine and chest and turn to left, looking over left shoulder. Hold for several breaths. Return to the staff pose.

Supine: Lie on back with arms outstretched to the sides and raise the left knee up, placing left foot on the floor against the inner right knee. Keeping the left foot hooked behind the right knee, roll over onto right hip and ribs as far as you can and turn head to look at left hand. Keep both shoulders close to the floor, legs and spine relaxed. Open chest and stretch hands away from each other pressing hands and shoulders into the floor. Now lie on back with arms outstretched to the sides and raise the right knee up, place right foot on the floor against the inner left knee. Keep the right foot hooked behind the left knee, roll over onto left hip and ribs as far as you can and turn head to look at right hand. Keep shoulders close to the floor, legs and spine relaxed. Open chest, stretch hands out to the sides, press hands and shoulders to the floor.

Staff Pose:
Sit back so that legs are straight out in front of you, back is straight, and arms are straight with hands palms down on the floor behind buttocks. Relax shoulders as you exhale, keep spine straight. Tense shoulders as you inhale. Relax shoulders as you exhale. Breathe in..tense.. breathe out..relax... in...tense....out relax.

Plough Pose:
Now, sit forward, keep back straight and hug knees to chest with arms. Begin to rock gently backward and forward, concentrating on the rhythm of the motion. Make each backward motion larger and larger, letting go of knees, until feet are touching the floor in back of you. Notice that you are moving easily into this position. Back and shoulders and neck and head are on the floor, and hands are supporting buttocks. If feet do not reach the floor, hold feet and legs straight out at a 90 degree angle from body. Now, lifting back and legs, roll up onto shoulders and support buttocks with hands, and hold legs in the air at a 45 degree angle. Now lower legs to the floor and support back with hands. Relax legs back to the position 45 degrees in the air. Hold 12 counts. Relax back to reclining pose.

Soft Pranayama:
Sit up and move into a comfortable sitting position, with back straight and legs crossed, perhaps the lotus position. Close right nostril with right thumb, breath in through the left nostril to a count of four, close left nostril with right little finger as you hold your breath to a count of 16 then close left nostril with left thumb and breathe out through the right nostril to a count of 8. Now, keep left nostril closed, breathe in through the right to a count of 4, close the right nostril with left little finger and hold to a count of 16. Then close right nostril with right thumb; breathe out through left nostril to a count of 8. Repeat 3 or 4 times.