A practice (should take 20–40 minutes depending on how fast you move):
- Cat & Dog tilts > Thread the Needle > Adho Mukha Svanasana (Downward Facing Dog) > Utthanasana (Simple Forward Fold w/ hands clasped behind back, arms extended) > Tadasana (Mountain Pose w/ Garudasana (Eagle-pose) arms)
- Surya Namaskar A (Tadasana > Utthanasana > Adho Mukha Svanasana > Palankasana (Plank pose) > Bhujangasana (Cobra pose) > Adho Mukha Svanasana > Utthanasana > Tadasana)
- Surya Namaskar A w/ Parsvakonasana (Side-Angle)
- Surya Namaskar A w/ Trikonasana (Triangle) > Ardha Chandrasana (Half Moon)
- Prasarita Padatonasana (Wide-leg forward fold) > Sirsasana I (Headstand)
- Eka Pada Rajakapotasana (Pigeon)
- Agnistambhasana (Fire Logs)
- Eka Pada Bhekasana (Prone thigh stretch)
- Setubanda Sarvangasana (Bridge)
- Ustrasana (Camel)
- Ardha Hanumanasana (Runner’s Stretch) > Hanumanasana (The splits)
- Janu Sirsasana (Knee to head)
- Omega (Open Cobbler’s pose)
- Jathara Parivartanasana (Supine Twist)
- Dwi Pada Yogidandasana (Happy Baby)
- Savasana
Some contemplations (only work with one during a particular practice):
- Before you start your yoga practice, what is your expectation? At the end is it satisfied?
- What pose do you anticipate the most? Is your anticipation positive or negative? What pose evokes the opposite reaction? Is it as strong?