BASICS p. 100 Sequence 3 p. 154 Focus on Hip openers And side bends Simple seat Even breathing Warm up Extended triangle Goddess pose Wide-leg-standing Sukasana Pranayama Let your intuition Utthita trikonasana Utkata konasana forward bend Focus on an intention for Four-count inhale, be your guide Right and left side Prasarita padottanasana your practice, chant OM four-count exhale; optional: ujjayi breath Twisted triangle Warrior I Eagle posture Half butterfly, Half butterfly to side, Full butterfly, Wide-angle seated Recline on back, Parivrtta trikonasana Virabhadrasana I Garudasana head to knee knee angled out to side bound angle forward bend eye of the needle pose Right and left side Right and left side Right and left side Janu sirsasana Parsva janu sirsasana Baddha konasana Upavishta konasana (prep for one-leg Right and left side Right and left side king pigeon) One-leg king pigeon Child’s pose Teepee twist Boat pose Reverse tabletop Bridge Legs up the wall Child’s pose pose on forearms Balasana Right and left side Navasana OR Eastern intense Setu bandha Viparita karani Balasana Eka pada rajakapotasana stretch sarvangasana option: Elevate hips Bring awareness to space Right and left side Purvottanasana with block; hold for between eyebrows 3 to 5 minutes deepening your intuition end Crown Chakra Awareness Corpse pose Fetal position to seated Meditate, Chant Om, Bring awareness to the top of Shavasana Remember intention and goal Namaste head deepening the connection Relax for 8-12 minutes of all yogic practices to your authentic self.