0 30-second chair note
1 Rotate around your axis, 22 min
2 Lengthen the low back, 20 min
3 Round, arch, and scoop, 21 min
4 Release the shoulders and neck, 24 min
5 Breathe in all directions, 22 min
6 Global side bending, 20 min
7 Easy eyes, flexible neck, part 1 & 2, 38 min
8 Sit upright with a flexible pelvis, 24 min
9 Relax the jaw and face, 19 min
10 Balanced feet for easy posture, 22 min