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Sure! Here is a basic yoga class that you can follow along with at your own
pace:

1. Begin by finding a comfortable seated position on your mat. You can

sit in cross-legged position, or in a comfortable chair if that is more
accessible for you. Take a few deep breaths and allow your body to
settle into the space.

2. Bring your awareness to your breath. Take a few moments to notice

the sensation of the breath as it enters and leaves your body. As you
inhale, allow your chest and belly to rise, and as you exhale, allow
them to fall.

3. Begin to gently move your body, taking note of any areas of tension
or discomfort. Gently roll your shoulders, neck, and wrists to release
any tension.

4. Once you are feeling relaxed and comfortable, bring your attention to
your core. Take a deep breath in, and as you exhale, engage your
abdominal muscles and draw your belly button towards your spine.
Hold this contraction for a few seconds, and then release. Repeat this
contraction a few times.

5. Next, we will move into some gentle stretches to warm up the body.
From your seated position, reach your arms overhead and interlace
your fingers. Gently stretch your arms up towards the ceiling,
lengthening your spine. Hold this stretch for a few breaths, and then
release.

6. Still seated, bring your right ankle to rest on top of your left knee.
Inhale, and as you exhale, gently press down on your right knee to
deepen the stretch. Hold for a few breaths, and then release and
switch sides.

7. Now, we will move into a simple standing pose: mountain pose. Stand
with your feet hip-width apart and your arms by your sides. Take a
deep breath in, and as you exhale, slowly raise your arms overhead,
stretching them up towards the ceiling. Hold for a few breaths, and
then release your arms back down to your sides.

8. From mountain pose, we will move into a standing forward bend.

Inhale and reach your arms overhead. As you exhale, hinge at your
hips and slowly lower your upper body towards your legs, keeping
your knees bent if necessary. Hold this stretch for a few breaths, and
then slowly roll back up to standing.

9. Next, we will move into a low lunge pose. Step your right foot forward
and bend your right knee, lowering your left knee to the ground.
Reach your arms overhead and hold for a few breaths. Then, switch
sides and repeat on the left side.

10. Finally, we will end with a restful pose: savasana. Lie down on your
back and extend your legs out in front of you. Let your arms relax by
your sides and close your eyes. Take a few deep breaths, and allow
yourself to fully relax into the pose. Hold for as long as you like, and
then slowly come back to a seated position when you are ready to
end the class.

Remember to move at your own pace and listen to your body. If a pose
doesn't feel comfortable, feel free to modify or skip it altogether. The most
important thing is to focus on your breath and find stillness in the present
moment. Namaste.