When you have time, you may wish to extend your practice. Here are some general ideas:
Spend a few minutes warming up, moving in ways that feel nourishing to you, and which give you an opportunity to feel into your body. For a few of those minutes, focus on moving the shoulders, neck, and upper chest. You may want to spend a few minutes chanting or toning as a way of opening the throat.
Sit in the seven gestures and take them on one at a time.
Practice the exercise Expanding Feeling (you'll find this in the Day One material as an audio clip)
Practice each gesture three or nine times. Each time, go more deeply into the gesture both by moving in a slightly new way (faster, slower, with more tension or less tension, or shifting your position just a little bit) and by bringing greater awareness to your movement, breath, and sensations.
Sit for a couple of minutes after each repetition, and then for ten minutes at the end of each gesture.
Choosing three exercises and the above suggestions will generate an hour of practice.