Starting Position: Begin in by sitting on your mat in Easy Pose.
Transition: From Easy Pose, uncross your legs and bring the bottoms of your feet together in front of your groin for Seated Butterfly Pose Wings.
Transition: From Seated Butterfly Pose Wings, relax your legs for a moment. Extend your arms toward the ground in front of you, joining your palms and interlocking your fingers.
Transition: Release your arms and knees down. Keep the bottoms of your feet together, but take your upper body into a nice backbend in Fish Pose.
Transition: Push your torso back up from Fish Pose. Pull the bottoms of your feet apart slightly and flow into Seated Star Pose.
Transition: Release from Seated Star Pose by straightening your legs one by one, then swing your legs to the side and come onto your hands and knees in Table Top Pose.
Transition: Rotate your wrists back around so that your fingers point forward.
Transition: Extend your legs behind you to come into Plank Pose.
Transition: From Plank Pose, lower your body to the ground, then roll over onto your back.
Transition: Release your legs and arms to the ground, feet together and arms relaxed beside you.
Transition: Release your arms to the ground and plant your feet flat on the ground.
Transition: Keep your legs up in Half Plow Pose and extend your arms straight up. Stack your wrists above your elbows and shoulders. Ankles, knees, and hips stacked. Feet engaged and heels driving upward.
Transition: From Dead Bug Core Workout, release your arms and legs and roll over onto your belly.
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: From Wind Release Pose, straighten your legs in front of you and raise your torso up to Staff Pose.
Transition: Release from Fish Pose by allowing your body to rest supine on the floor.
Transition: Release from Wind Release Pose, and roll over onto your belly.
Transition: Release from Scorpion Twist Pose, then roll over once more to return to lying supine. Draw your legs into Bound Angle Pose with the bottoms of your feet together.
Transition: Release your legs from Reclining Bound Angle Pose, remaining supine.
Transition: Release your legs, extending them straight. Remain in a supine position.
Transition: Remain lying supine. Relax your arms beside you and bring your legs together so that they’re hip-width apart.
Transition: Release your legs, planting your feet on the mat once more.
Transition: Release your arms and legs back to the floor, relaxing into Savasana.