Vinyasa Sequence #4 (mainly for yoga instructors)

breath work
leg lifts (upper abs)
crunches (mid abs)
hug knees
rock spine
standing warm-up (hips, shoulders, spine)
standing trapezius warm-up
standing cobra w/ hands behind head
standing forward fold w/ hands behind head
plank
side plank left
side plank right
foream dog to forearm plank x's 3
half dog
organic dog
step up into chair
stretch on toes
standing warm-up (hips, shoulders, spine)
eagle pose left
stretch on toes
warrior III left
revolved half moon left
step up into chair
stretch on toes
eagle pose right
stretch on toes
warrior III right
revolved half moon right
step up into chair
stretch on toes
standing cobra w/ hands behind head
standing forward fold w/ hands behind head
plank
side plank right
side plank left
foream dog to forearm plank x's 3
half dog
organic dog
pigeon left
sleeping pigeon left
downward facing dog open left hip
organic dog
pigeon right
sleeping pigeon right
downward facing dog open right hip
organic dog
crow pose x's 3
lower ab work (from shoulderstand or feet pressing into wall)
legs up the wall or shoulderstand
plow (only from shoulderstand)
backbend of choice
spinal twists
rock spine
savasana