The pose should look like this^. Breathe out as arms slowly return to starting position and head looks toward the ground. Repeat several times. (warms up body, stretches neck and calms mind and body)

Shoulder Rolls: Stand with legs shoulder width apart, arms at sides. Roll shoulders one at a time backwards and forwards several times. Do it again with arms in the air. (warms up shoulders)

Keeping feet firmly planted on the ground rotate upper body side to side. Try to turn from your hips. This stretch warms up your upper body.

Then, interlock your fingers behind your back and stretch them up as you bend forward as far as you can. Stay relaxed and stretch more as you breathe in and out for a minute.

Elevator Toes: Stand tall. Push up onto toes and slowly return to standing. Repeat several times. (warms up feet, toes and ankles)

Lunge Side to Side: Stand with legs shoulder distance apart. Slowly lunge from one side to the other making sure your knees don't push out too far.

Cat/Cow: On all 4's, hands and knees to the ground with flat back. Arch back and lift "tail" to the air as you look to the ceiling like a cat.

Then round back, tucking "tail" and looking at your belly. (warms up back and neck)

Pushing up through your feet lift hips into the air, straight arms and legs, head pulls through the arms to look at belly.(stretches glutes, hamstrings, calves, achilles, lower back, lats & shoulders)

Pursed Lips Breathing: Deep breath in through nose and deep breath out through pursed lips like blowing through a straw. (good for nervousness; holds onto oxygen and refocuses your mind)