“HOMEPLAY” hold each for 5 breaths. If you have more time 3 rounds of each or 10-15 minutes rotating through the poses holding for 5 slow steady breaths.
Half Fold ***adding the extra challenge of arms by your side to open across the chest and engage upper back muscles*** If this is too much, take half fold with hands on thighs or down dog on wall.
Warrior 2 or Wide Legged Forward fold [emphasis engaging inner thighs, activating legs when folded]
Extra Credit: Chair Pose
and from last week Tree Pose and Bridge