Come into a seated position. You have the option to close your eyes and take a few breaths to shift your focus inwward.
Warm up your spine with a few seated cat/cows. Match each movement to your breath and repeat 3-5 times
Extend your legs out wide. Bend your right knee over your right ankle and lengthen your left leg. Hold for three breaths.
From your Warrior II reach your right arm up as you keep your right knee bent. Hold for three breaths
Rest your right forearm on your thigh. Turn your palm up and actively lift your ribs away from your thigh. Hold for three breaths.
Sit up tall and breathe in. As you exhale twist to the right. Hold for three deep breaths and then switch sides.
Close out you practice with a final moment of stillness for 1-2 minutes -- or longer if you have the time!