​FOCUS: BACKBENDS followed by TWISTS followed by FORWARD BENDS

BACKBENDS: Stir energy; invigorate

TWISTS: Wring and cleanse

FORWARD BENDS: Assimilate and absorb

Warm-ups

SEATED: DANDASANA (Staff Pose): Bend back, to the sides, twist, & forward

ON BACK: Stretch legs up; BRIDGE > SUPINE TWIST > TUCK

ROLL TO SEATED: Balancing Pelvic roll

FROM TABLE: EXTENDED CHILD > PUPPY > SIDE STRETCH > THREAD

THE NEEDLE > CAT STRETCH;  UPWARD DOG > LIFT 1 ARM (twist) >

DOWNWARD DOG

STANDING:

UTKATASAN (powerfull pose) > TWIST > UTTANASAN (forward fold)

SUN BREATH (w/ backbend) > ARCHER (twist) > PYRAMID (forward fold)

DOWNWARD DOG > WARRIOR 1 > REVOLVED EXTENDED SIDE ANGLE >

HUMBLE WARRIOR    and/or

WARRIOR 1 > REVOLVED TRIANGLE > HUMBLE WARRIOR

BALANCING:

DANCER > REVOLVED HAND TO TOE POSE > WARRIOR 3

ON FLOOR:

FISH POSE > SUPINE TWIST > FORWARD BEND