Meditation:
Intent on: Diaphargmatic breathing / Ahisma=nonviolence

Asanas:
Hatha surya namaskara: 1 round 3-5 breaths each side / 3 rounds vinayasa- 1 breath, recover in samasthiti
+ all downward dog performed with knees bent: working on oppening the heart center, encourage diaphragmatic breathing

2-3 minutes on each asana:
Standing
+ Tadasana
+ Uttanasana
+ Trikonasana
+ Uttanasana
+Parsvottonasana
+ Uttanasana
Seated
3 minutes each
+ Dandasana
+ Uptavista Konasana
+ Paschimottonasana
+ Baddha Konasana
+ Janu Sirshasana
+ Paschimottanasana
+ Jathra:revolving
+ side to side and frontal binding rolls
+ shavasana