Some demos are better than others. I wished I'd slowed down in extended plank demo to explain in a bit more detail. Totally forgot the useful detail of coming to the sole of the bottom foot, for example.
This sequence was what came out in my private pre-class play.
3 OMS
windshield wiper
3 part leg stretch breath awareness
easy camel
toe torture
toe stand
tadasana/uttitatadasana
standing side bend
forward fold
other side side bend
hammock stretch
lunge
tiger pose
other side
lower to sphinx/seal
cat/cow
barrell roll
downward facing dog
plank play
dowward facing dog
tadasana
YAM
lunge
side angle with shoulder opener
half bound side angle
ardha chandrasana
standing splits
lunge
twisted lunge
plank
rolling plank play
slow vinysasa
dowward dog/balasana/headstand (all opted for headstand..it was a 'strong' strong class!)
met in balasana
hamstring stretch/hanamunasana play with breath (all opted for hanamunasana!)
three legged dog
revolved dog with urdha dhanurasana option
other side
balasana
demo extended plank for option in plank second set
tadasana
YAM
lunge
side angle with shoulder opener
bound side angle
ardha chandrasana with natarajasana play
standing splits
lunge
twisted lunge
plank play to extended plank
downdog
slow vinysasa
other side
after vinyasa
balasana/headstand/downdog option focused on breath
meet in balasana/3rd eye rest
pigeon
mermaid play
supine tree
other side
twisted root both sides
supported savasana
sit
Namaste!
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