Pranayama (breath-work): candle breath. To practice candle breath, breathe in through the nose and out through the mouth. The exhalation is soft, so that if there were a candle 12-18 inches in front of the face, the breath would cause the flame to dance. The breath should not be so strong as to blow out the candle.
Asanas (pose, posture).
Breathe with arms, followed by seated twists in Sukasana (easy pose).
Mini vinyasa (sequence of postures linked with the breath) (repeat several times, following the breath):
From Down-dog, Anjaneyasana (crescent), Uttanasana (forward fold).
Badha konasana (bound angle), Pasciomottanasana (seated forward fold), Janu sirsasana (single-legged forward fold), Ardha matsyendrasana (seated twist), Upavista konasana (wide-leg seated forward fold).
Preparing for savasana.
Savasana (corpse): it is so important to allow the body to rest and absorb the benefits of your yoga practice. Savasana prepares the body for its “rebirth” and re-entry into life off of the yoga mat.