Today I designed a core sequence. Can be done in a dynamic way and with music. As always you can always rest in childpose in between. (*) are recoveryposes

• Sun salutations
• On feet
  • Chair
  • Warrior I
  • Warrior II / Flying warrior
  • Warrior III
• On hands + feet
  • Downward dog
  • Downward dog three legged / threelegged with upperleg to side
  • Table top
  • Cat / cow
  • Table top / table top  arm + reverse leg up / Table top knee to elbow
  • Plank / Plank knee to elbow
  • Chaturanga Dadasana
  • Cobra (*)
• On forearms + feet
  • Dolphin / Dolphin push up
  • Dolphin plank / 1 leg up / both feet to one side
• On side
  • Side plank with dolphin arms
  • Side plank
• Peak pose
  • Crow pose
  • Side crow
• On butt
  • Boat pose (eg. 5 x 5 sec with a scale pose /  cross legged of stretched leg sitting lift up in between)
  • Boat pose knees to chest
  • Boat pose knee to reverse elbow
• On belly
  • Sphinx
  • Cobra
  • Half Locust pose
  • Full Locust pose
• On back
  • Crunches
  • Cicling in the air
  • Side crunches
  • (optional) Various poses like in this mini video
• Resting
  • Wind removing pose (contracting every muscle in the body)
  • Savasana