To the point practice! With some arm balances.

Opening flow and five hip and IT band asanas.

This is a quiet breath set.

Five minutes of flow of your own or with me, followed by repetitive movement and gluteal focus.

A quick full body flow for intermediate students.

These are seven simple stretches I'd do after a run. Twenty minutes. A short set of bhastrika is also near the end.

This is a quick n' dirty hit for strengthening your gluteals + a few postures to create suppleness into muscular tension to compliment.

A 30 min standing sequence including a bit of everything: lateral body, warriors, twists and some pranayama near the end.

This is a 15 min short set focusing on wrist, neck and shoulder tension

I call this one my "Hotel Floor Set" for moving stagnation, long travel and circulation. It's simple poses on the floor that I'd do after a long journey or after sitting and working for long periods with not a lot of time.