Sequence

Supta Padangusthasana

- working backwards

- grounded leg bent in Marichyasana

- active leg bent into chest

- hold unto leg

Supta Padangusthasana I

- keep grounded leg bent in Marichyasana

Marichyasana I

- heel of grounded leg outside of mat

Utthita Parsvakonasana

- keep same movement of arm pressing into leg in Supta Padangusthasana

- feet at opposite ends of mat

- move the back thigh back

- tuck the front buttocks in

Uttanasana

Vrksasana II

- buttocks resting on wall

- feet few inches away from wall

- 2 blocks for hands

Adho Mukha Vrksasana

- keep abdomen moving inward

- move buttocks towards heels (should not be resting on wall)

Viparita Dandasana

Padmasana in Viparita Dandasana

- highest height of blocks

Setu Bandha 

- long thin fold blanket

Eka Pada Setu Bandha

Ardha Padmasana in Setu Bandha

Viparita Karani in Setu Bandha

Baddha Konasana

- legs resting on wall

Padmasana in Baddha Konasana

Ardha Padmasana in Baddha Konasana

Yoga Mudras

Swastikasana

- bend forward

- rest forehead on bolster

- rest hand on ends of bolster

- move buttocks downward

- extend through heels

Adho Mukha Virasana

- bend forward

- rest forehead on bolster

- rest hands on ends of bolster, lengthwise

Adho Mukha Virasana

- rest head on floor

- rest hands besides body with palms up

Groin & Hip Sequence

Supine Sequence

Supta Baddha Konasana
- 1 long fold blanket
- strap at ankles or hold unto ankles

Supta Padangusthasana I
- resting leg in Marichyasana
- bend active leg and belt at knee

Adho Mukha Virasana

Invocation

Baddha Konasana

Work towards Eka Pada Rajakapotasana

 in Hanumanasana

- front leg in Janu Sirasana

Parsvotanasana
- same relation in groins

Uttanasana
- Legs width of mat

Urdhva Eka Pada splits
- splits on wall
- start in Adho Mukha Virasana on thin rolled blanket

Uttanasana

Sirasana

Viparita Dandasana
- right leg into chest
- then right leg up

Sarvangasana
- Eka Pada Sarvangasana
- Paritas Pada Sarvangasana

Marichasana III
- one leg in Virasana
- straighten leg
- hold leg
- left holding right
- right holding left Virasana foot

Savasana

Supine Sequence

Supta Padangusthasana I
- w/resting leg bent in Marichyasana
- highlights stability in lower back

Supta Padangusthasana II
- slight movement to the side

Supta Padangusthasana III
- slight movement to the side

Supta Padangusthasana II
- knee bent w/ sole of foot face ceiling
- moving knee toward armpit

Supta Padangusthasana III
- bent legs, one leg's ankle resting on other leg's knee
- bring legs toward chest
- arms wrap around Marichyasana leg off the floor

Ardha Padmasana in Supta Padangusthasana 
- holding unto foot w/o belt
- different guna being highlighted

Virasana
- w/o props

Virasana
- knees on bolster

Virasana
- knees apart on bolster
- forward bend, head resting on bolster

Uttanasana

Baddha Konasana
- elbows on thighs

Akarna Dhanurasana

Upvista Konasana
- then elbows on thighs

Padangustasansa

Viparita Dandasana
- arms extending straight
- hold onto elbows with head resting

Wide Leg Twist
- on chair

Malasana
- on chair

Dwi Hasta Bhujasana
- hand on blocks

Viparita Karani

Restorative Sequence

Supta Baddha Konasana
- no strap
- arms overhead clasping unto elbows

Swastikasana
- seated on bolster
- blanket for legs

Adho Mukha Virasana
- 2 folded blankets on top of bolster
- knees up, toes down
- bend forward with forehead on bolster

Uttanasana
- concave back with fingertips on bolster
- head down

Sirsasana

Halasana
- chair for feet
- Eka Pada Halasasana
- individual feet off to the sides
- Karnapidasana

Malasana
- seated on chair
- rest top of head on bolster

Uttanasana
- fold over seated part of chair
- hands clasping elbows
- forehead resting on forearms

Viparita Karani Asana
- legs in Swastikasana on bolster

Adho Mukha Swastikasana
- forehead resting on bolster
- hands to the end of bolster

Adho Mukha Virasana
- forehead resting on bolster
- hands to the end of bolster

Swastikasana
- seated on bolster