Lay down on your back.
Stand in mountain pose. Fold forward till your hands reach the floor. Step back into downward dog. Bring your knees to the floor into table top and lower your chest to the floor. Set your hands next to your chest and lift your chest as a cobra lifts it head. Now lift up to downward dog, step forward to bring your feet together and come back to mountain pose.
Stand in Mountain pose, bend forward and lengthen your arms like the wings of an airplane. Now lift your back leg like the body of the plan. Fly through the sky.
Stand in Mountain pose. Lift your arms to the sky like you are holding onto the chains of a swing. Now keeping the lift of the arms sit back onto the swing- it's lower than you think!
Sit in Staff pose and bend your legs. Lift your feet off the ground and place your arms next to your legs. Now balance like a boat.
Sit in Staff pose. Bend your right knee and sit on your right foot with your toes pointing behind you. Bend you left knee and place your left foot under your right buttocks. Press your palms with fingers outspread on your knees.
From mountain pose jump your feet wide and then bend your right leg. Turn your body towards your leg and lift your arms into the air like a warrior stretching up to the sun pleading for guidance and strength.
From Mountain pose jump your feet wide and bend your right knee. Now extend your arms to the side and look past your right fingertips like a warrior calm and steady ready to fight for justice.
From Mountain pose bend forward and extend the arms straight in front of you and lift the back leg and fly like Superman, Be as tall as superman by lengthening your body. Arms go towards the wall in front and legs go to the back wall. Stretch!
Chair to Mountain
Stand in Mountain pose. Lift your arms to the sky like you are holding onto the chains of a swing. Now keeping the lift of the arms sit back onto the swing- it's lower than you think then stand up into Mountain pose.