Do one or all three: pranayama, a bit of movement and guided meditation. (But I would recommend you do this entire practice of 90 minutes). Otherwise fast forward to your preferred part:

- A five minute intro-talk
- A breath practice + hips and neck releases
- 33 min mark: Yin/restorative on your back into the hips, spine, neck, shoulders
- We work a bit with the visual cortex: your eyes, the muscles of the eyes to relieve headaches and poor vision
- At 60i min: Guided meditation can be done lying down or sitting upright. (both have different outcomes, pending on what you need).