After a top-to-toe warm-up there's a kneeling sequence following the same patterns of movement for your spine and shoulders. The Sun Salutation sequence also uses these movements but there's some added work for your legs in the Warrior 2 and Goddess Poses, and then this is repeated lying down too, before a relaxing Savasana.
Props needed: You might need a block or two to sit on for the seated sequence.
Mat direction: Long edge of the mat facing the screen.