Transition: Remain on your hands and knees.
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 Wide Child’s Pose (Prasarita Balasana), walk your hands back toward you and slowly raise your torso back up. Lean your body to one side and swing your legs forward.
Transition: Release from Half Lord of the Fishes Pose (Ardha Matsyendrasana), bringing your legs together in front of you and relaxing your arms.
Transition: Release from Fish Pose Backbend Flow (Matsyasana) and raise your torso back up.
Transition: Release from Caterpillar Pose by straightening your legs and raising your torso to sit up tall.
Transition: Release from Seated Forward Fold (Paschimottanasana) and lower your torso to the ground so that you’re lying supine.
Transition: Lower yourself back down to the ground so that you’re lying supine again.
Transition: Release from Half Wind Release Pose (Ardha Pavanmuktasana) and remain supine.
Transition: From Wind Release Pose w/ Knee-to-Nose (Pavanmuktasana), relax your head back to the ground, and extend your legs forward.
Transition: Release your arms and legs from Happy Baby Pose.
Transition: Return your legs to center from Banana Pose.
Transition: Release from Supine Spinal Twist II for Savasana, or end your practice for the day.