1.	Sitting with extension of the trunk (dandasana). -- Sit on a chair with the trunk upright. Press hands into the seat. Press shoulder blades into the back. Move shoulders back and down.
2.	Hands in prayer position (namaste). -- Press palms and fingers of each hand together, with fingers away from their position of ulnar deviation. Release and repeat, pressing palms together with fingers spread as widely as possible. Repeat by pressing metacarpals of each finger. Pull fingers back into hyperextension, increasing distance between fingers of each hand.
3.	Arms extended overhead (urdhva hastasana). -- Stretch arms and fingers forward and up, with hands facing vertically. Open palms, keep fingers together and lock the elbows. Lift sides of the body. Keep arms straight.
4.	Arms extended overhead with fingers interlocked (parvatasana). -- Interlock fingers with the right thumb base over the left, with the base of the fingers in contact. Turn palms out and stretch arms forward and up. Lock elbows and keep arms straight. Raise trunk by lifting the arms and pull arms farther back. Lower arms. Repeat with left thumb over the right.
5.	Arms interlocked in front of the body (garudasana). -- Bend elbows, crossing arms in front of the chest with the forearms stretching up and thumbs facing the head. Cross left elbow over the right. Move right hand toward the head and the left hand away; cross hands and place fingers of the right hand on left palm. Stand and raise elbows to shoulder level and bend them. Stretch hands and fingers. Release arms and stand straight.
6.	Chair twists (bharadvajasana). -- Sit sideways on a chair, with right hip and thigh against the back of chair. Stretch the trunk up and pull shoulders back. Keep knees and feet together, turn toward the back of chair. Place hands on back of chair. Pull left hand to bring left side toward back of chair and push with right hand to turn right side away. Turn body then the head to look over right shoulder.
7.	Standing, mountain pose (tadasana). -- Stand straightin bare feet, facing forward, feet together, toes and heels in line, with big toes and centers of inner ankles touching. Balance weight evenly on inner and outer edges of both feet and heels and soles. Lift knee caps into the joints. Raise upper chest and collarbones.
8.	90-degree forward bend to wall (half uttanasana). -- Stand with feet 1 foot apart. Stretch the arms over head. Bend from the hips, extending entire body toward the wall, hands touching the wall. Stretch forward.
9.	Arms extended overhead with palms together in prayer position (virabhadraasana 1, arms only). -- Stand in tadasana. Stretch arms to sides at shoulder level keeping fingers together. Turn arms circularly in their sockets, palms facing the ceiling. Keeping arms straight, extend them over the head until they are parallel. While moving arms upward, stretch the sides of chest and armpits. Take arms back, and bring them closer together; join palms, with the fingers stretching upward. Lock the elbows.
10.	Dog pose with chair, with special emphasis on hand placement (urdhva mukha svanasana). -- Stand, feet hip width apart, ffacing the seat of a chair. Bend, placing palms on the seat, shoulder width apart. Starighten arms, and lift waist hips and knees a few inches above chair. Turn arms out and curve trunk back between them. Bring coccyx, sacrum and lumbar spine forward, keeping buttocks tight. Stretch front of the body from the pubis. Raise sternum and ribs. Hold shoulders back. Press shoulder blades and dorsal spine in.
11.	Hands joined in prayer position behind the back (namaste). -- Stand in tadasana. Join palms behind the back, fingers pointing down and in line. Turn hands toward the trunk and then up. Raise them as high as possible between the shoulder blades. Join heels of the hands and press little fingers into the dorsal spine. Stretch fingers up. Turn upper arms outward and press shoulders back and down.
12.	Relaxation. -- Lie flat on the back. Keep arms slightly away from thighs, palms up, heels together and toes apart. Close eyes. Breathe deeply. Concentrate on soft, slow exhalation. Relax lower jaw, tongue and pupils of the eyes. Relax completely and exhale slowly. Remain in pose for 10 to 15 minutes.