1: Warm Up: we did dog pose with a belt round the wall bars in the studio.

We did this with a lot of movement to warm up the hips, legs, shoulders neck and wrists. These are the big joints in the body. This stretch also lets us warm up the hamstrings and the big muscles in the torso.

2: Sun Salutation: We’ll use this as the basis for the flowing part of our practice. David Swenson from Austin Texas does a beautiful version of sūryanamaskāra

(Swenson 1999 – with permission –  https://www.ashtanga.net/collections/the-practice-manual)

3: We added stepping forward into Warrior I, Triangle then Warrior II.

4: Sitting poses:

Backbends : Bridge and cobra

Twist : Maricyasana I with back hand firmly on mat

Forward bends :

5: Shoulderstand : no new notes

6: Breath work

– as before.