Beginners' Routine

Relaxation position: focused breathing and neck rolls
Knee to chest x 3 pairs
Heel to chest (turnout) x 3 pairs
Hamstring Looseners x 8 each leg
Abdominal Curl Up x 8 and repeat
Feet on the wall: Spine Curls x 8
Side-lying: Book Openings x 4 per side
Side-lying: Oyster / Charleston x 12 at a pace
Sitting: Just Say No the the Walk-In Bath! x 8 lifts
4 Point Kneeling: Looking over the Cliff x 8
Prone: The Dart x 8
Relaxation Position with a soft ball under the shoulders: Curl Back and breathe x 8
Standing on one leg - 30 seconds each

Intermediate Homework

(4 is the magic number)

Oblique Twists + Toe Taps x 4 pairs
Spine Curls: Both feet x 4 / Right Knee fold x 4 / Left Knee Fold x 4.
Rock up into 4-point kneeling.
Plank (Right leg straight, left knee 1mm off) rock forward and back x 4. Swap legs and repeat.
Downward Facing Dog - breathe into the pose.
Roll up.
Toe Rise / Knee Bend x 4.
Downward Facing Dog (Up on the toes).
Arabesque (Right leg raised) Toes rise / heel down x 4. Swap legs and repeat.
Kneeling Front of Thigh Stretch x 4.
Kneeling Rotations ('Salute' arms) x 4 pairs.
Right side Plank - Shoulder Strength x 4 . Repeat on left.
Mini Push Ups x 4.
Wrist Stretches.
Seated Balance into Rocking Chair.
Scissor Pose x 4.
Rock back up in Scissor Pose.
Seated Balance into Open Leg Rocker Prep (leg stretches x 4).
Side Plank: leg lift x 4 / Front leg lift x 4. Repeat on the Left.
Swan Variation (lying prone) x 4.
Cat x 4.
Hip Sways x 4.
Seated QL Stretch.
Standing balance challenge (Roll down, Squat, Straighten the back, Rise up to standing on the toes) x 4.

'100' (Prep) Legs in, legs out (parallel x 4 then frogs x 4)
(3 and 5 breathing)
Single Leg Stretch x 8 pairs
Rocking Chair x 8
Up into Balance
Open Leg Rocker Prep (leg stretches) x 8 pairs
Zig Zags (in balance position) x 8 pairs
Seated Rotations x 4 pairs
Cross Legs Stretch x 4 pairs
Knee Caps to Elbow Plank - Side Plank - Lateral Flexion then Toes to Elbow Plank into
Kneeling Gluteal Stretch (R) - Rest
Spine curl into Bridge: Single Knee Folds (elbow pads)
4 Point lift into Down Dog: Straight leg lift: Toes rise and lower
Plank into Up Dog: Hold and breathe
Kneeling Gluteal Stretch (L) - Rest
Kneeling: Lateral Flexion + rotation Spiderman - Handstand Preps x 4. Roll Up
Standing: Single leg demi-plies (knee bend) x 5 each leg
Lunge x 4 then + Rotation
Standing Roll Down - Forwards Fold (pike) - Down Dog - 4 point into Cat into Rest
Kneeling: Brushing Elbows - Breathe