Vinyasa Sequence #3 (mainly for yoga instructors)

breath work
leg lifts x's 5-10 (upper-ab work)
hug legs to chest
crunches x's 5-10 strong side then 5-10 weak side (mid-ab work)
hug legs to chest - roll up
standing warm-up
warrior 3 x's 3 (left)
revolved half-moon (left)
intense side stretch (left)
low lunge (left)
jana's stretch (left)
organic dog
pigeon (left)
sleeping pigeon (left)
gate pose (left)
organic dog
fore-arm plank to fore-arm dog x's 3
child's pose
organic dog
step up into chair
toe stretch
standing warm-up
side neck stretch (both sides)
side stretch (both sides)
back neck stretch (both sides)
side stretch (both sides)
warrior 3 x's 3 (right)
revolved half-moon (right)
intense side stretch (right)
low lunge (right)
jana's stretch (right)
organic dog
pigeon (right)
sleeping pigeon (right)
gate pose (right)
organic dog
fore-arm plank to fore-arm dog x's 3
child's pose
shouldstand lifts x's 5-10 (lower-ab work)
shoulderstand 10-20 breaths
backbend
reclining twists
savasana