Pranayama with jelly roll blanket under neck and roll under knees opening the shoulders as well by having the arms overhead.  Sahaja, Dirgha

Moving into gentle stretches for the shoulders and hips before moving into the standing strength series.  Leg lifts, hip circles, cradle stretch with a twist.   Rolling up to sun bird as well as the strengthening vajrasana breaths with neck release, child with side stretch.

Standing strength: Deviasna, 5 point star, Warrior 2, Side angle, Sun Warrior, Triangle, 5 point star repeating to other side.  Forward fold down to the floor, prone long arm cobra, child, aromatherapy to savasana.