Sequence

Forward Folds - Variations for Dandasana

Virasana (seated meditation)

Arm Stretch

Cat/cow/cat/cow/cat (keep roundness of cat in back for balasana)

Balasana (with active arms)

Balasana side stretch

Parighasana

Adho Mukha Svanasana

Adho Mukha Svanasana  transfer to  Urdhva Mukha Svanasana x3

Adho Mukha Svanasana -to -Uttanasana -to-Tadasana

Tadasana – Uttanasana – Malasana x3

Trikonasana

Parsvottansasa (facing wall - walk hands up)

Parsvottanasana (heel to wall)

Virabhadrasana I

Virabhadrasana III 

Uttanasana

Adho Mukha Svanasana

Dandasana

Parivrtta Dandasana  

Ubhaya Padangustasana 

Utpluti Dandasana 

Pashimottanasana 

Purvottanasana 

(repeat)

Sucirandhrasana

Jathara Parivartanasana

SAVASANA