Table I.

Yoga Sequence

Warm-up 10 min

Relaxed yoga breathing in seated posture

Neck stretch, wrists rotation, and extension

Table top → cat/cow stretch

Thread the needle

Opposite arm and leg balance in table top

Sun salutation A

Standing yoga 25 min

Warrior 1

Warrior 2

Reverse warrior

Extended side angle

Plank or modified plank

Triceps push-up *optional and can be on knees

Cobra or upward dog

Downward dog *optional to use chair

Triangle pose

Pyramid pose

Balancing yoga 10 min

Tree pose

Eagle and modified eagle

Warrior 3

Extended leg

Chair pose ***using wall or chair to help with balance

Mat yoga 10 min

Hamstring stretch with strap

IT band stretch with strap

Boat and half boat pose

Modified bridge pose

Resting position 5 min

Soft, relaxation breathing

Body scanning meditation