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the Sequence:
Adho Mukha Svanasana
Eka Pada Adho Mukha Svanasana
Straight Legged Lunge
Uttanasana
Tadasana
Arm Salutes
Surya Namaskar X 2
Crescent Pose/Lunge Twist
Crescent Pose
Uttanasana
Utkatasana variation
Lunge twist
Vashistasana
Parvakonasana
Virabhidrasana 2/Reverse Vira
Hands and Knees backbend to the side
Trikonasana/Ardha Chandrasana and/or Ardha Chandra Chapasana/Square the hip
Dolphin/Dolphin Plank x 2
Pigeon
Thigh stretch with backbendy twist
Plank on tops of the feet/Urdhva Mukha Svanasana
Jathara Parivartanasana (supine twist with legs either bent or straight)
Supta Padangustasana
Easy supine twist
Savasana
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