Hip Mobility:
> Samson stretch - right leg back
> Inside twist
> Outside twist
> Pigeon
> Plank
> Upward-facing dog to downward-facing dog
> Samson stretch - left leg back
Shoulder Mobility:
> neck and shoulder rotations
> 5 x PVC shoulder push-pull and passovers
> 3 x PVC figure 8's, each side
> 1 x shoulder opener, each side
> 1 x PVC behind-the-back forward bend
> 10 x overhead squats
> inside-outside twist with PVC, both sides
Yoga Short From A
> 5 x sun salutation A, hold down dogs for 5 breaths
> transition breathing exercises
> windmill
> flow to seated poses
> forward bend - flow
> table-top - flow
> twist 1
> box breathing 5 cycles
> dead man's pose
Yoga Short From B
> 3 x sun salutation A, hold down dogs for 5 breaths
> 3 x sun salutation B, hold down dogs for 5 breaths
> transition breathing exercises
> windmill
> flow to seated poses
> forward bend - flow
> table-top - flow
> twist 1
> box breathing 5 cycles
> dead man's pose