Warm-up and Cool-down

1 Backward Kicks 2 Side Lifts 3 Seated Twists 4 Candle Pose 5 Bear Crawl Hold 6 Full Body Stretch 7 Ankle Rockers 8 Wide-legged Forward Fold 9 Inchworm Walkout 10 Glute Lift 11 Shoulder Freehand Exercise 12 Reverse Tabletop Hold 13 Shoulder Taps 14 Side Shuffle with a Cross 15 Namkaran 16 Clamshells