Preparation is key: 60 minute asana sequence

*Balasana
*MarjaryasanaCat
*Adho Mukha Sivasana
*Bitilasana/Cow
Sukhasana (Inhale Arms up/Exhale Twist)
Reclined Leg Crosses
Navasana
 
Surya Namaskara A x 2
Surya Namaskara B x 2
Utkatasana mod. Prayer Twist
 
vinyasa
 
*Sphinx
*Dolphin Plank
*Dolphin
*Headstand Prep
*Adho Mukha Sivasana
*Core Extensions
*Vashistasana
*Ustrasana
 
vinyasa
 
*Virabhadrasana 1
*Humble Warrior
*Anjaneyasana (wide stance)
*Anjaneyasana Warrior arms
*Parivrtta Parsvokonasana
*Lizard
*Ardha Hanumanasana
Dhanurasana
 
vinyasa 
 
*Virabhadrasana 1
*Virabhadrasana 3
*Ardha Chandrasana
*Virabhadrasana 2
*Parivrtta Virabhadrasana
*Trikonasana
*Parsvotonasana
Padangustasana
Rag Doll
 
Baddha Konasana
Dandasana
Purvottanasana
Setu Bhandasana
Reclined Spinal Twist
Seated Pigeon
Janu sirsasana
Parivrtta Janu Sirsasana
Ardha Matsyendrasana
Ananda Balasana
Savasana
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60 minute asana practice: The Kitchen Sink

Sukhasana Circles
Cat/Cow (focus on spinal curve and belly to spine)
Thread the Needle shoulder opener
Virasana (mod. toes tucked under)
Willow x 3
Balasana
Urdhva Mukha Sivasana
Adho Mukha Sivasana 
Core Extensions
Vashistasana
Chatturanga
Bhujanghasana
Salabhasana
Adho Mukha Sivasana
Utkatasana mod. Anjali Mudra
Supta Garudasana isometric press
Garudasana Crunches
 
Utkatasana (mod. fingers interlaced, palms out)
virasana 
Chatturanga 
Bhujangasana
Adho Mukha Sivasana (jump forward on shins)
Ustrasana (mod. hands on mat)
Chatturanga
Urdhva Mukha Sivasana
Adho Mukha Sivasana
 
Uttanasana
Utkatasana
Malasana
Crescent Stretch
Uttanasana
Ardha Uttanasana 
Plank
Urdhva Mukha Sivasana
Adho Mukha Sivasana Splits
Praying Mantis Plank
Adho Mukha Sivasana splits
Anjaneyasana
Virabhadrasana Lunge w/ hands clasped overhead, step knee in, fold forward, fingers to toes, belly to spine
Virabhadrasana lunge
Adho Mukha Sivasana
Uttansana
Ardha Uttanasana
Tadasana
 
Uttanasana 
Ardha Uttanasana
Plank
Urdhva Mukha Sivasana
Adho Mukha Sivasana Splits
*Virabhadrasana 1
*Virabhadrasana 1 w/Garudasana Arms
*Virabhadrasana 2
*Humble Warrior w/shoulder opener
vinyasa
*Utkatasana
*Garudasana
vinyasa
*Adho Mukha Sivasana
*Eka Pada Rajakapotasana
Dhanurasana
Vishnu’s couch
Setu Bandhasana w/foot pressing into opposite thigh
Setu Bandhasana x 2
Winshield Wipers
Supta Paschimottonasana
Ananda Balasana
Reclined Spinal Twist
Savasana