1. Mat Yoga Rocking 1 2 3 4 Swan 5 6 7 8 9 1 1 Corpse Pose 2 Pelvic Tilt
Bridge Pose 4
Rocking 5
Little Boat Twist 6
Cat 7
Swan 8
Table Balancing Pose 9
Thread the Needle 10
Cobra 11
Corpse
Swan 5 6 7 8 9 1

2. Chair Yoga 1 2 3 4 8 7 5 6 2 9 1 Neck Stretches 1 Seated Mountain Pose
Shoulder Stretches 4
Seated Side Bend 5
Arms flexed forward 6
Four fold Twist [Belly, Ribs, Chest, Shoulders] 7
Arms round ball 8
Arms behind chair 9
Knee Squeeze 10
Leg Lifts 11
Chair Forward Bend 12 1 2 3 4
Arms flexed forward [interlinked and reverse interlinked fingers]
Four Fold Twist
Arms round gym ball
Arms behind chair [interlinked and reverse interlinked fingers] 8 7 5 6
Seated Mountain Pose
Knee Squeeze
Leg Lifts 2 9 1

3. Standing Yoga 1 2 4 3 5 6 7 8 9 1 Mountain Pose 2 Arm Stretches 3
Neck
Stretches
Shoulder Stretches 1
Mountain Pose 2
Arm Stretches 3
Shoulder Rolls 4
Neck Stretch 5
Side Bend 6
Side Bend [Feet Crossed] 7
Forward Bend [Spinal Roll] 8
Balance [Stork] Pose 9
Crescent Moon Pose 10
Tai Chi Gym Ball 11
Cloud Hands 12
Warrior II Pose 13 1 2 4 3
Side Bend
Side Bend
[Feet Crossed] 5 6 7 8
Tai Chi double gym ball rotation 10 9
Cloud Hands 12 13 11