Emphasis: Warm up with a Surya Namaskar A then try some variations on a Surya Namaskar B which include some press-up dips to strengthen the upper body and some seated twists to finish. Please note: I'm having some problems with the focusing of my camera at the moment - having played with all the various settings to no avail I think it might be time to retire it and get a new one. You might notice the video goes out of focus a couple of times for which I apologise. I hope it doesn't spoil your enjoyment of your class.
Props needed: Blocks or a thick book to sit on in Virasana (Hero Pose) if required.
Mat direction: Short side of the mat facing the screen.