1 & 2

• Squat
• Torso lift

• Anjali mudra or pashchima namaskarasana
• Knee alignment pronate/supinate
• Mountain (tadasana)

• Neck opening
• Limbering
• Feet range and roll
• Ginger Rogers will save your life
• One leg bop
• Warm up vinyasa

• Half forward fold (ardha uttanasana) 

• Warrior 1 (Virabhadrasana 1)

• Warrior 1 – bent leg
• Warrior 1 – raised heel

• Warrior 1 

• Wide leg forward fold (prasarita padottanasana)
• Sway
• Warrior 2 (Virabhadrasana 2) 

• Feet
• Reclined lightning (supta vajrasana)
• Bound angle (baddha konasana) 

• Warrior 1 
• Warrior 2 

• Reclined mountain (supta tadasana)
• Reclined bound angle (supta baddha konasana)
  • variation
• Constructive rest variation (Alexander Technique)
  • slow contract and slow release adductors
  • pelvic tilt and ham release
  • pelvic tilt and iliacus release
• Reclined mountain
• Corpse (savasana)
• Silence