Dandasana/Virasana Sequence

Adho Mukha Virasana
- knees on 3 double folded blankets
- curl toes under

Inclinded Adho Mukha Virasana
- knees on 3 double fold blankets
- keep knees apart
- uncurl toes
- head down
- keep buttocks seated on heels

Uttanasana
- place metatarsals on rolled blanket

Baddha Konasana
- seated on 4 double folds
- then 2 blankets
- then seated on ground with feet on 2 blankets
- adjust buttocks
- hold skirt of feet to lift Baddha Konasana legs level to eyes

Lifted Upvista Konasana
- sit in Baddha Konasana on the ground
- lift legs up, level to head/shoulders

Uttanasana

Vibradrasana III
- press back foot into wall
- press finger tops on floor
- move outer thigh of grounded foot into waist

Uttanasana

Marichyasana III
- Marichyasana I, if menstruating

Parvrita Ardha Chandrasana
- black at little side of grounded foot
- feet placed halfway on mat
- mimic work in prior Vibradrasana III
- lifted leg's foot pressed into wall
- move outer thigh of grounded foot into waist

 Baddha Konasana
- seated on floor
- hold unto skirts of feet
- lift legs straight up

stability then mobility 
Supta Padangusthasana
- bend grounded leg
- strap at arch

Supta Padangusthasana
- showing bottom of foot variation

Supta Padangusthasana III
- bend both legs
- rest ankle on the other knee
- claps arms around grounded leg
- move legs toward torso
- keep vertical leg's knee away from head
- move ankle toward face

Supta Padangusthasana
- catch leg without strap
- straight leg
- keep other leg grounded and bent

Salamba Sarvangasana 
- Setu Bandha Sarvangasana, if menstruating

Swastikasana
- rest head on bolster

Adho Mukha Virasana
- legs together
- head down
- arms resting at sides