Vinyasa Sequence #8 (mainly for yoga instructors)

breath work
standing warm-up
squat
bound angle
head to knee left
seated twist left
reclining pigeon left
ab crunch x's 5 left
bridge x's 2
rock horizontal & vertical
boat
bound angle
head to knee right
seated twist right
reclining pigeon right
ab crunch x's 5 right
bridge x's 2
rock horizontal & vertical
boat
bound angle
crow
squat to mountain
trapezius stretch sides
standing forward fold
1/2 forward fold
plank
side plank both sides
cobra
forearm dog to forearm plank x's 3
organic dog
sleeping pigeon left
down dog open left hip
warrior ii left
diagonal side angle left
balance pose grab left ankle up on right leg
standing hip rotation
standing forward fold
1/2 forward fold
plank
side plank both sides
cobra
forearm dog to forearm plank x's 3
organic dog
sleeping pigeon right
down dog open right hip
warrior ii right
diagonal side angle right
balance pose grab right ankle up on left leg
standing hip rotation
trapezius stretch back
clasp hands/elbows behind back
warrior iii x's 3 left
half-moon left
revolved half-moon left
chair
twisting chair both sides
toe stretch
clasp hands/elbows behind back
warrior iii x's 3 right
half-moon right
revolved half-moon right
chair
twisting chair both sides
toe stretch
standing cobra hands behind head
standing forward fold hands behind head
organic dog
child's pose
reclining twist
savasana