Duration: 57 minutes
Equipment: Yoga Mat
Presenters: Diana Archer Mills, Dr Jackie Mills

1. YOGA WARMUP
Hold Me performed by Cascade Quiet made famous by The Teskey Brothers
Moves: Childs Pose, Horse Stance, Down Dog, Forward Fold, Hindi Squat, Mountain Pose, Opposite Arm & Leg Raise

2. YOGA WARMUP
Hi performed by Ball Deluxe made famous by Erykah Badu
Moves: Extended Mountain Pose, Forward Fold Sequence, Baby Back Bend, Side Bend Sequence

3. SUN SALUTATIONS
Settle performed by Lark Ward made famous by BAYNK feat. Sinead Harnett
Moves: Extended Mountain Pose, Forward Fold, Down Dog, 3-Legged Dog, Kneeling Lunge, Baby Back Bend, Striking Cobra, Childs Pose, Sun Salutation, Plank, Crocodile Pose, Up Dog, Bear Pose, Chest & Shoulder Stretch

4. STANDING STRENGTH
Maybe performed by Primal Cookster made famous by GRiz feat. Yoshi Flower
Moves: Intense Pose, Standing Strength Sequence, Warrior 2, Sun Warrior, Triangle Pose, Floating Half Moon Pose, Wide Squat

5. BALANCE
No Time To Die performed by Cave Marble made famous by Billie Eilish
Moves: Mountain Pose, Tree Pose, Willow Tree Pose, Standing Modified Half Lotus Pose, Eagle Pose, Baby Back Bend, Fallen Angel Pose, Chest & Shoulder Stretch

6. HIP OPENERS
Whoa performed by Jab Strip made famous by Snoh Aalegra feat. Pharrell Williams
Moves: Seated Hip/Butt Stretch, Modified Half Lotus Pose, Twist, Side Bend, Swan Pose, Extended Swan Pose

7. CORE - ABDOMINALS
Sabor Do Rio performed by Mix Quad made famous by Common feat. Sergio Mendes
Moves: Cross Crawl, Double Leg Lift & Swing, Leg Lift & Swing, Wide V

8. CORE - BACK
Know Your Worth performed by Vapors Crate made famous by Khalid & Disclosure
Moves: Horse Stance, Dolphin Pose, Hover, Iguana Pose, Bow Pose

9. TWISTS
Running For So Long (House A Home) performed by This Dragon made famous by Parker Ainsworth, Butch Walker, Paris Jackson & Jessie Payo
Moves: Childs Pose, Lunge Sequence, Kneeling Lunge Twist, Kneeling Hamstring Stretch, Lunge Twist, Intense Pose, Intense Pose Twist, Standing Twist Pose

10. FORWARD BENDS - HAMSTRINGS
Goodnight performed by Brew Pod made famous by Nick Murphy
Moves: Forward Fold, Seated Half Stick Pose, Side Bend, Nose To Knee Pose, Lying Hamstring Stretch, Lying Adductor Stretch, Adductor Stretch, Happy Baby Pose

11. RELAXATION/MEDITATION
Quiet performed by Peake made famous by Peake
Moves: Relaxation, Meditation