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1. Start in Tadasana, with hands at heart center.
2. Inhale arms overhead.
3. Exhale to forward fold.
4. Inhale halfway lift.
5. Exhale to Chaturanga or high plank to low plank, keeping elbows in.
   1. (lowering to your knees is always an option)
6. Inhale to your Cobra or Up Dog.
7. Exhale to Down Dog.
8. 3 breaths
   1. Everybody take a deep breath in through your nose, and sigh it out. One more time. Take one normal breath.
9. On your next inhale
   1. takes lots of baby steps to the front of your mat, halfway lift.
   2. bend your knees look forward and hop to the front of your mat
   3. make your way to the top of your mat, into halfway fold.
10. Exhale forward fold
11. Inhale arms overhead.
12. Exhale arms to heart center.

1. Start in Tadasana.
2. Inhale into Chair, bend your knees deeply and sweep hands up
   1. (if your shoulders are tight feel try cactus your arms.
3. Exhale to forward fold.
4. Inhale, halfway lift.
5. Exhale to Chaturanga or high plank to low plank, keeping elbows in.
   1. (lowering to your knees is always an option)
6. Inhale to your Cobra or Up Dog.
7. Exhale to Down Dog.
8. 3 breaths
   1. Everybody take a deep breath in through your nose, and sigh it out. One more time. Take one normal breath.
9. Inhale right leg between your hands, turn your left foot towards the top left corner of your mat, and raise up into warrior 1.
10. Exhale to Chaturanga or high plank to low plank, keeping elbows in.
11. Inhale to your Cobra or Up Dog.
12. Exhale to Down Dog.
13. Inhale left leg between your hands, turn your right foot towards the top right corner of your mat, and raise up into warrior 1.
14. Exhale to Chaturanga or high plank to low plank, keeping elbows in.
15. Inhale to your Cobra or Up Dog.
16. Exhale to Down Dog.
17. On your next inhale, make your way to the top of your mat, into halfway fold.
18. Exhale to forward fold.
19. Inhale bend your knees deeply and sweep your arms overhead into chair
20. Straighten your legs and bring your hands to heart center.

Metaphorical language:

One hand reaches into the future, one into the past. Centered in the now, our gaze to the future.

1. Stand up tall with the feet together, the heels and big toes touching each other.
2. Tighten through the knees and hips.
3. Keep the stomach in, chest forward, spine streched up and the neck straight.
4. Distribute your weight evenly through your feet.
5. Either reach your hands overhead, or place them by the side of your thighs.

1. Stand in Tadasana.
2. Exhale, bend forward at the hips, placing hands on the ground or blocks.
3. Move your hips so your legs are perpendicular to the floor.
4. Exhale into the strech, letting your heart move closer to your knees. Working nose to knees.
5. Inhale and raise your head from your knees. Take a breath.
6. On you next inhale, slowly, vertebrae by vertebrae, roll up, until you are completely upright, with your arms overhead.