Movements

Muscles generally relax into a stretch, don't push it too far at first
Hold each position 10 seconds then 10 bumping motions into the stretch, repeat twice (advanced; longer holds)
Symmetry - repeat actions on both sides

Standing

Neck - left, then right, then forwards, then backwards - no circling
Shoulder Backbend - tense buttocks, straight bodyline, raise arms straight above
Spine Backbend - tense buttocks, touch shoulder blades, relax shoulders
Arm Rotations - arms out sideways, circle forwards and down from shoulder in increasing size, then backwards, then alternating
Shoulder - arm extended across chest front, using other forearm from below to hold back towards body
Prayer Mudras - arms palm to palm in front of chest, then behind back, then pointing downward
Rear Hand Clasp - arm over shoulder and down back, use other hand to gently pull elbow from above or hold down wrist from below
Wrist-Biceps Stretch - palm on wall pointing backward, straight arm, twist body away

Big hip circles - large and small, then reversed, then figure of eight, and reversed
Kneeling Lunge - kneeling on one leg, the other out in front, arm stretch down extended leg, other arm over head

One Leg Pike - one leg on chair, lean forward, touch toes. advanced; without chair, hold leg up in front by foot
Stand on One Leg - hold other, close eyes

Lying Cross - on all fours, one arm below, lower until shoulder touches the floor, deepened by laying down
Bring feet together towards crotch, hold feet with hands, butterfly wiggle hips up and down. Advanced; gently push knees down
Put foot in opposite elbow crease, wrap arms around and clasp hands together, cradle leg towards body
Continuing the above pose, hold foot and bring towards sternum
Extend both legs at 90° or less, rotate and stretch legs/feet in and out
Happy cat, angry cat, undulating cat forwards/backwards, DISCO [boots]cat!

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