Starting position: Start by lying supine (on your back). Bend the knees and plant the bottoms of your feet on the ground ~12-16 inches away from your buttocks (Constructive Rest Pose).
Transition: Release from Constructive Rest Pose, relaxing your arms beside you and extending the legs straight.
Transition: From Cycling Pose (Pada Sanchalanasana), remain on your back and plant your feet flat on the mat.
Transition: Remain lying supine. Relax your arms beside you and bring your legs inward so that they’re hip-width apart, planting your feet on the mat.
Transition: From Reclined Half Cow Face Pose (Supta Ardha Gomukhasana), straighten both legs.
Transition: Release your legs straight and remain supine.
Transition: After releasing from Reverse Pigeon Pose, keep your legs straight and lower your upper body back down to the floor.
Transition: Release from Supine Spinal Twist II, straightening both legs in front of you.
Transition: From Reclined Cow Face Pose, release your legs and roll over onto your belly, planting your palms below your shoulders.
Transition: Keeping your hands planted, slowly walk your feet toward your hands to come into a forward fold.
Transition: Slowly inhale your way up from Forward Fold Pose to Mountain Pose.
Transition: Release your arms to your sides, returning to Mountain Pose.
Transition: Release from Tree Pose back to Mountain Pose.
Transition: Release from Dancer Pose, planting your left foot back behind you.
Transition: Exhale your palms to the ground and step your right foot back to flow into Downward-Facing Dog Pose.
Transition: From Mountain Pose, exhale your palms to the ground and step your right foot back to flow into Downward-Facing Dog Pose.
Transition: Release from Wild Thing Pose, bringing your hands and knees to the mat in Table Top Pose.
Transition: From Child’s Pose, inhale yourself up onto your hands and knees.
Transition: From Puppy Dog Pose, inhale yourself up onto your hands and knees.
Transition: From Child's Pose, inhale yourself up onto your hands and knees in Table Top Pose.
Transition: From Thread the Needle Pose, release and relax your sit bones back to come into Child’s Pose.
Transition: From Striking Cobra Pose, fully release your body to the floor with your arms extended flat on the floor in front of you and rest your forehead for a moment.
Transition: Lower yourself back down to the ground, then roll over onto your back in the center of your mat.
Transition: From Half Wind Release Pose, relax everything back down to the floor/mat, remaining on your back.
Transition: From Happy Baby Pose, release your arms and legs down to the mat and bring them together.
Transition: From Revolved Abdomen Twist, release your legs back to the center, then slowly push yourself up to a seated position.
Transition: From Staff Pose, shift your weight to the right, bringing your right palm to the floor next to you for support. Bend your knees and bring the right foot to the groin and the left foot to the outer side of your left hip.
Transition: From Bharadvaja’s Twist, release back into Staff Pose with your legs straight in front of you.
Transition: Release back into Staff Pose with your spine tall, sit bones grounded, and legs extended in front of you.
Transition: Release from Upward Plank Pose into a supine position on your floor/mat.