Vinyasa Sequence #1 (mainly for yoga instructors)

breath work
hug knees to chest
rock side-to-side
rock front-to-back
roll up to organic bound angle
janu sirsasana (left)
seated twist (left)
reclining pigeon (left)
crunches x's 5-10 left side (mid-ab work)
bridge x's 2 (2nd one w/left leg up)
hug knees to chest
rock side-to-side
rock front-to-back
roll up to organic bound angle
janu sirsasana (right)
seated twist (right)
reclining pigeon (right)
crunches x's 5-10 left side (right)
bridge x's 2 (2nd one w/right leg up)
hug knees to chest
rock side-to-side
rock front-to-back
roll up to standing
standing warm-up
half forward fold x's 5
plank
side plank both sides
cobra
fore-arm plank to fore-arm dog x's 3
child's pose
organic dog
pigeon (left)
reclining pigeon (left)
organic dog open hip (left)
high lunge (left)
jana's pose (left)
hamstring stretch (left)
organic dog
cobra
fore-arm plank to fore-arm dog x's 3
child's pose
organic dog
pigeon (right)
reclining pigeon (right)
organic dog open hip (right)
high lunge (right)
jana's pose (right)
hamstring stretch (right)
organic dog
child's pose
shouldstand lifts x's 5-10 (lower-ab work)
shoulderstand 10-20 breaths
backbend of choice
reclining twists
savasana