1. Padmasana, Lotus or Sukhasana, Easy Pose (simple cross-legged pose); detach and center your mind for 5 minutes.

2-3. Parivritta Sukhasana, Easy Pose with spinal twist; first to the right then to the left.

4-5. Parsva Sukhasana Easy Pose with spinal bend; first to the right then to the left.

6. Paschimottanasana Intense West Stretch.

7. Janu Sirsasana Knee to Head Pose to the right.

8. Baddhakonasana Bound Angle Pose

9. Janu Sirsasana Knee to Head Pose to the left

10-11. Marichyasana, seated spinal twist; first to the right then to the left.

12. Paschimottanasana Intense West Stretch.