This link will take you to the video that my teacher training friends were kind enough to help me with. The stretches are all pretty basic, but they are designed to loosen up the back, legs and shoulders after sitting. You do not even need a mat. If you have tight shoulders, there may be one pose where a simple kitchen towel can be used as a prop. That is explained in the video.
i would like to thank Alison Carr, Maria Mosca and Miranda Stuart for doing the poses, and JoshCartwright for filming and editing.