Exercises and variations included;

Seated
Spine stretch forward
Rollback
Relaxation
Spine curl
Single leg kick
Spine curl with vertical leg
Hip openings
Hip rolls
Knee hugs and stirs
Hip rolls with long leg
Double leg stretch
4 point kneeling
Threading the needle
Plank
Cat
Rest
Seated
Bow and arrow
Side bend
Forward fold
Standing
Standing forward fold