Today's class would be part of a mid-term Beginner's course (so, week 7, let's say, out of 14) in the way we used to run them over the 27 years we taught at the Australian National University. In other words, the basics are assumed; the student's connection to the sensations in the body becoming more coherent; and the use of contractions to loosen tight parts.
The class begins with really efficient hamstring and hip flexor stretches, each using two different contractions, and because we fold up the back leg in this version, quadriceps are also given a direct stretch.
Next is a floor quadriceps stretch, also with two contractions, and a novel way of stretching quadriceps but without extending the lower back is shown.
This is followed by two side bends. Ideal spinal positioning is suggested.
Then we move to the wall, and the pectoralis major ("pec. major") and biceps brachii ("biceps") stretches are shown, each with their contractions.
The last exercise on the wall is the cat stretch, and its contraction is explained, too.
The 16 minute relaxation segment ends the class. The audio of the relaxation part of the class is available below.
Find the audio file of this video at https://supplementary-material.s3.us-west-2.amazonaws.com/Kit-Beginner-Whole-Class-%232-FINAL.mp3.
Find the audio file of this video at https://supplementary-material.s3.us-west-2.amazonaws.com/Kit-beginner-class-%232-Relaxation+audio-MP3.mp3.