Conventional beginning:
AMvira
AMS
Uttanasana
AMVrksasana, kicking up one leg, then the other, repeating 20 cycles.
Pincha mayurasana
Salamba sirsasana
Now the Vinyasa Practice
1. Hips and simple extension
Tadasana
Urdhva Hastasana
Utkatasana
Urdhva Hastasana
Utkatasana
Uttanasana
Adho mukha svanasana
Uttanasana
Utkatasana
Urdhva Hastasana
Tadasana
Tadasana w/ Paschima Baddhanguliyasana
2. Lateral poses
Vira II
Parsvakonasana
Trikonasana
Ardha Chandra
Trikona
Up and over the top, through hastapadasana to side two
[uttanasana break or prasarita padottanasana]
3. forward bending, lateral and revolved standing poses
Tadasana
Utt. parsvakonasana
Utt. trikonasana
Ardha Chandra
Urdhva prasarita ekapadasana
Parivrtta trikonasana
Parivrtta parsva konasana
Parivrtta trikonasana
Urdhva hastasana
[uttanasana or prasarita padottanasana break]
4. Balancing
Tadasana-urdhva hasta-
Utthita ekapada pavanamukhtasana
Utthita hasta padangusthasana to front
Utthita parsva hasta padangusthasana (side)
Utt. hasta padangustha to front
Vira III
Urdhva prasarita ekapadasana
Ardha chandrasana
Urdhva prasarita ekapadasana
Uttanasana
Urdhva hastasana
Tadasana
[break]
5.seated
Dandasana
Urdhva hasta in dandasana
Parsva dandasana R, L
Padangustha dandasana
Paschimottanasana
Urdhva hasta in dandasana
Dandasana
Utthita janu sirsasana, arms bracing on floor
Urdhva hastasana in janu sirsa
Arms on floor, Twist toward bent leg
Urdhva hasta facing forward
Arms on floor, twist toward straight leg or beyond as possible
Urdhva hastasana
Urdhva mukha janu sirsasana
Adho mukha janu sirsasana (paripoorna j.s.)
(repeat on other side)
6. Inverted
Paschimottanasana
Sukhasana rolling to
Halasana
Sukhasana rolling to
Paschimottana
Sukhasana rolling to
Hala
Repeat until happy
[optional to stay in halasana, of course]
No more vinyasa:
Salamba sarvangasana being still
variations as possible
Setu bandha
Savasana
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