Sahaja

It kinda depends on how you're doing your yoga and how heavy your strength and running days are. Gentle yoga is great for active rest days. It's also great on the same day as the run or gym day IF you practice at a different time of day so you have the energy and focus to do both well. If you're going to do a more taxing practice like Ashtanga, power yoga, or hot yoga you'll probably want to do it on it's own day as a replacement for a run or weight training to make sure you still get proper rest days in.

It looks like you're hitting the basic muscle groups, but for that knuckle forward / rounded shoulder posture you need to strengthen your mid/upper back and open your chest. - You should really focus on squeezing your shoulder blades together on your butterflys and rows. - Adding something like Lat pull downs that really focus on scapular movement should help get to those rhomboids involved too. -Stretch out your chest from time to time, you can start a few min at a time just laying on the floor with your arms wide and palms up. When that's not enough put a folded towel or a small pillow under your shoulders. -If you want a more active chest/shoulder stretch look up 'cow face pose' on YouTube, look for a video with a strap to get started. Posture is also about the deep skeletal muscles and habit, I use this process to teach it to most of my students and clients... https://rebellion.nerdfitness.com/index.php?/topic/88421-good-posture-or-how-to-stand-up-straight-in-way-too-much-detal/

Jean, being present is practiced by noticing and participating in the 'now', but you don't have to process and absorb every detail of every moment. The purpose is being open to the opportunities of 'now' instead of missing out because your mind is stuck in a different time. For example, A man walking to lunch on gorgeous day is re-hashing the argument he had with someone the night before, instead of being calmed and warmed by the walk and beauty around him his mind is distracted by anger and the 'would-a, could-a, should-a' of the night before. When a dog runs up his closed mind is more likely to ignore it and continue the story line in his mind than to be open to great the dog and make a friend when it's owner turns out to be a beautiful woman. Instead of arriving to lunch with a possible date, he gets there still mad with no idea that he just missed out on an opportunity because his mind was stuck on the night before.

Mukunda Stiles book "Structural Yoga Therapy" has some great info for working with your hands, but it's not specific to any activity or vocation.

I'll take my final exam in Feb 2019 if all goes well.

http://www.suryachandrahealingyoga.com/home.html

Yeah kinda long, it took a about a year. The fun part is that it was the first year of a 3 year program to get certified as a Yoga Therapist (IAYT), only 2 more to go!

Yep

I just got my grade for the final exam of my RYT 500 training. I finished with 98.5%! I'm a brand new yoga teacher!... again or still. I've been teaching for years, but I'm better at it now and have better job opportunities. And to top it off I had an interview and got a position at a studio 3 miles from my house today! (second job)

Plank progressions and wood choppers might be useful if you're not up to back levers yet. Planks are recommended that you only do one set per workout, and choppers can give nice results done as a single set with light weight and more reps. http://www.startbodyweight.com/p/plank-progression.html https://www.youtube.com/watch?v=FA3S8CrSOTw

Everything you're asking about you can find in a good yoga class. Spinal flexibility and mobility, scapular mobility, and establishing the neurological connections to muscles you're not activating, yoga really compliments almost any other exercise. As for your posture, I work on it like this in all my classes... https://rebellion.nerdfitness.com/index.php?/topic/88421-good-posture-or-how-to-stand-up-straight-in-way-too-much-detal/

Caution: May be habit forming...

That sounds like a perfect first practice. I wouldn't even worry about how long you practice each time, you sound like you recognize when you're done. Just enjoy it as long as you feel like until you have to start setting a timer to remind you to move on with your day

Nothing, walking meditation IS a mindful bridge activity.

I'm afraid there's no trick to anchor the elbows, the best bet is to practice Eagle pose, especially the arms. That will give you the strength and shoulder flexibility to hold those elbows in.