A.

Centering

Start in a standing pose finding your breath and begin to center yourself. Practice a breathing technique using long inhales and exhales through the nose with the mouth closed. Stay here for 10-15 deep breaths.
 
B.
Lunge Vinyasa
Starting slowly with your breath, work through 5 slow sun salutations. Find downward dog take 5-10 deep breaths. Step your right leg through into a standing crescent lunge pose. Hold this shape for 5 deep breaths with arms extended overhead. Begin to lean forward holding a leaning crescent shape taking 5 breaths. With your next breath begin to alternate the arms, the right arm extends forward and left arm extends backward. Take 5 rounds alternating arms and breath and finish in downward dog. Repeat on the left side. Do a total of 2-4 full rounds of this flow on each side holding each pose for 5 cycles of the arm flow.
 
C.
Pigeon Pose
Move from downward dog into a single legged pigeon pose on the right side. 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 drape your body over the right leg, coming up on the inhale and folding over on the exhale. Stay with pigeon pose 2-3 minutes, and repeat on the left side.
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