We would start by introducing ourselves and identifying any potential areas of the body where we should place any particular attention or take extra care with in order to avoid the risk of injury.

After than, we will continue with a warm up - top to bottom during which we are going to raise the temperature of the body and make sure the joints are well lubricated and ready to move seamlessly.

Once we do that we will begin with some basic asanas or yogic postures which help us develop gradually over time to easy in the very important basic sitting position. (ardha sidhasana)

We will then finish with a the cat stretch series, also known as nadi vibhajan, which is the first more dedicated warm up of our spine in the flow of things and also works to activate the nadis or the energy channels, which pass throughout our body.

After having done that, it is safe to focus on a process which aims to regenerate and fix the common postural misalignment we have in the neck area with people in this day and age - caused either by the posture when looking at the phone for a long time, or by working on the computer.

Right after that we move our focus on to lower vertebrae of the spine by doing variations of sun salutations and then processes to strengthen the core.

Lastly we give attention to our lower limbs by series of stretching postures.

All that is followed by spinal twists to ease out any stress that might have gone into the spine and is followed by guided process which points the awareness into different areas of the body to relax them.

Once the students are ready we finish off with varies forms of meditations.