Center yourself on your back in a resting pose for 3 minutes. Practice deep belly breathing with your right hand on the belly, monitoring each inhale and exhale.
Bring your body into a supine position setting up the body for cobra pose. Use this cobra pose flow to warm the spine. Bring your hands to the floor under your shoulders and hug the elbows into your body. Begin to press the tops of the feet and thighs firmly into the floor. On the inhale lift the upper body up and press your hands into the floor. Repeat this slow flow for 5-8 rounds lengthening and extending the spine with the breath. When the spine begins to warm move into an updog flow repeating for 5-8 rounds with breath.
Upright Pigeon Pose
Find a downward dog pose and extend your right back behind you on the exhale swing it through into runners lunge. Begin to heel toe the right foot over and find a single legged pigeon pose. Your back left leg should extend straight out of the hip behind you and rotate slightly inward. Using your breath inhale and exhale as you extend the upper body and open the heart center exhaling as you bring your hands together back behind you to make a fist. Stay with this pose for at least 2 minutes. Repeat this series on both sides come back to downward dog for 5 breaths.
Bow Pose Flow
Moving slowly, begin to come back to your belly this time reaching back and grabbing your feet. Bringing your heels as close as you can to your bottom and take hold of your ankles. Try to keep the knees close and at about the width of your hips. As you Inhale and strongly lift your feet and then your thighs up. As you lift begin to open your heart and draw the shoulders away from your ears. When you come out of the pose come down on the exhale. Repeat this pose 3-5 rounds holding 5-10 breaths each round
Bring your body into a seated pose, extending the legs to either side is a wide position. As you inhale lengthen the spine and open the chest as you exhale begin to fold the body down towards the floor holding this pose for 2 minutes or 10-15 long breaths. (*as an advanced option you can go deeper and interlace the index and middle finger between the big toe)
Use the remaining time you have to come back to the breath in a seated pose lengthening each inhale and exhale through the nose. Keep your mind free of incoming thoughts and listen to the breath pattern for at least 3-5 minutes.