Breath in, raise both arms from hips, out to the sides, and up overhead
Breath out, arms back down by sides
Repeat 4x, total of 5

Breath in, raise both arms overhead
Grab left wrist with right hand - stretch to right, continue breathing
Breath out, arms back down by sides
Breath in, raise both arms overhead
Grab right wrist with left hand - stretch to left, continue breathing
Breath out, arms back down by sides
Clasp hands behind back, strech arms toward baseboard behind you
Release clasp, let arms rest by sides
Drop head forward, chin toward chest, breath
Press left hand toward the floor with palm facing down, tilt head to right
Press right hand toward the floor with palm facing down, tilt head to left
Repeat 1x

Move right knee out to the side, lean toward it with right oblique, raise left arm by left ear, breath
Return to nuetral seated position
Move left knee out to the side, lean toward it with left oblique, raise right arm by right ear, breath
Return to neutral seated position
Take both knees out to the side, fold forward toward floor
Return to neutral seated position
Breath in, raise arms overhead
Breath out, arms back down by sides
Bring feet together, knees apart, fold forward
Repeat 1x

Bring right arm straight in front, point fingers down, put gentle pressure on back of hand with left hand, breath
Return arms to sides
Breath in, raise arms overhead
Breath out, arms back down by sides
Bring right arm straight again, point fingers up, and put gentle pressure on palm with left hand, breath
Repeat with left arm straight in front
Breath in, arms up over head
Breath out, arms back dowb by sides
Bring right arm across your chest toward the left, bending the elbow as if to hug yourself, or pat yourself on the back, pull in on right elbow with left hand
Repeat with left arm
Return to neutral seated position
Bring legs out straight in front - pull toes back toward your body, then press toes forward into a point
Repeat 1x
Keep feet somewhat engaged, put a microbend in your knees, and fold forward
Repeat 1x

Breath in, stretch chest forward, breath out, stretch back backward (cat/cow) Repeat 3x

Breath in, raise arms up
Breath out, return arms to side
Repeat 2x, total of 3

Sit in a seated position listening to your breath for at least one minute