Starting position: Come into a seated position with your legs underneath you. Bring your legs together with the tops of your feet on the floor.
Transition: Release your arms down to your sides.
Transition: Release your arms down to your sides, remaining in Thunderbolt Pose.
Transition: From Thunderbolt Pose, come forward onto the hands and knees in Table Top Pose.
Transition: From Cat-Cow Pose, lie prone on the floor.
Transition: From Sphinx Pose, lower your body back to the ground and roll over onto your back. Use your hands to push you back up into a seated position with your spine tall, sit bones grounded, and your legs straight in front of you.
Transition: Release from Rowing the Boat Flow to Staff Pose, sitting tall and straight.
Transition: From Fish Pose, lift your torso back up to come back into Staff Pose.
Transition: Release from Boat Pose Variation Roll-Ups, lowering your legs and torso all the way to the ground.
Transition: Release from Seated Forward Fold by lifting your torso back up and relaxing your arms. (Staff Pose)
Transition: From Cow Face Pose, relax your arms and release your legs, keeping them crisscrossed to come into Easy Pose.
Transition: From Cradle Pose, release your legs and sit cross-legged in Easy Pose.
Transition: Rock forward onto your hands and knees from Easy Pose.
Transition: From Downward Facing Dog, flow through some Tiger Pose curls.
Transition: Return to Downward Facing Dog Pose, and prepare to flow into Lizard Pose.
Transition: From Lizard Pose, exhale the outer side of your right leg down onto the mat. Your right knee should be aligned with your right hip and your pelvis facing squarely forward. Lay the top of your left foot on the mat/floor, and keep your front foot flexed.
Transition: From Downward Dog, walk your feet toward your hands to come into a forward fold.
Transition: From Standing Forward Fold Flow, inhale and slowly lift your upper body to come into Mountain Pose.
Transition: From Extended Mountain Pose Backbend, bring your upper arms out to the sides at shoulder height with forearms up and palms out (Cactus Arms).
Transition: Return to Mountain Pose, then flow your way down to Garland Pose.
Transition: From Garland Pose w/ Hands Forward, lean backward to come into a seated position and situate yourself in Staff Pose.
Transition: From Staff Pose, lie back on your mat in a supine position with your feet flat on the floor.
Transition: Release from Bridge Pose, laying your back and head flat on the floor with your arms to your sides and palms down on the ground. Plant the bottoms of your feet on the mat, then move through Half Plow Pose Flow.
Transition: Release from Half Plow Pose Flow to lie supine on your mat/floor and get ready for a shoulder stand inversion.
Transition: Slowly bend your legs and roll your spine down to return to lying supine on your mat, then hug your knees in for Wind Release Pose.
Transition: Release your legs from Wind Release Pose and work your way up to a seated position first, then to your hands and knees.
Transition: From Wide Child’s Pose, sit up and bring your legs back together.
Transition: From Camel Pose w/ Hands to Floor, lift your torso back up to come into Kneeling Pose.
Transition: From Camel Pose, lift your torso back up and then forward, coming onto your hands and knees.
Transition: From Puppy Dog Pose, walk your hands back up until your spine is neutral and your wrists are stacked below your shoulders.
Transition: From Thread the Needle Pose, return to your hands and knees.
Transition: From Table Top Pose, lift the arms and bring the legs forward to come to a seated position.
Transition: After releasing from Easy Spinal Twist Pose to Staff Pose, lie down supine on your mat.
Transition: From Full Body Stretch Pose, sweep your arms back down to relax by your sides.
Transition: Release from Supine Spinal Twist II Pose, straightening both legs and relaxing your entire body on the floor.