Engaging the core from the back body, class sequence (see Hillary Rubin’s Podcast #51 for more of this theme):
Sukhasana – prep for practice and chanting
Sun Salutations A – 3x; on third refine Down Dog
Forward Bend work with blocks to find Mulabandha
Vinyasa to Crescent, arms scissored, both sides
Vinyasa to Forward Bend, then Warrior III w/ hands on blocks
Chaturanga work, dolphin hands and lift hips from floor
Vinyasa to Chair pose, scissor arms
Vinyasa to Warrior II, then Extended Side Angle
Vinyasa to Chair pose with twist
Up Dog work
Jump to sit
Boat pose, with lift, 3x
Boat pose to half boat, 3x
Bridge pose
Upward-facing Bow
Knees to chest
Reclined twist, knees together
Core work: extend one leg up and lower other to 6 inches from floor, both sides
Knees to chest
Reclined twist, knees crossed
Knees to chest
Supported savasana
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