1 clench fist inhale unclench exhale 2 hand on back of head look up look down stretch and breath normally

3 sitting twist left & right breath in and out,palm on knee then palm in the a ir 4 feet together butterfly style bend down breath out breath in while coming up 5 table bridge breath in going up lower breath out 6 sitting touch head-knees breath out,lower,going up breath in,pull and clench hands 7 knees to back of head, roll back breath in 8 naga form snake stretch elbows stay on ground,chin to ground and up 9 ab stretch lifting breath in lowering breath out 10 push ups 11 standing fold hands in prayer, breath out and push up, return, push down re turn, push forward 12 arm circles with calf raises up raise lower calf down 13 reverse 12 14 calf raise and chest flyes stretch 15 side bends( 3 plane )breath out while lowering + standing twist 3 times 16 twice shoulder width, bend and touch forward between knees behind knees an d bend back 17 twice shoulder width, touch 1 foot and cicle round and touch other foot, 3 times each side breath in and out 18 knee rotations each side 19 standing head to knees breath in and out 20 lunge stretch breath in lowering , breath out while coming up head back an d up 21 abductor stretch + ankle stretch from doube shoulder width stance