Let the pigeon fly

• Step back to lunge
• Twisted lunge
• Extend top arm forward
• Continue the movement with top arm, until you can join palms under front thigh
• Modified vinyasa (check below for vinyasa sequence)
• Lifted pigeon coming forward, before stepping in lunge

• tip-toe back from uttanasana (standing forward fold) to plank
• modified vinyasa
• AMS (Adho Muka Svanasana, downward facing dog)
• warrior I and/or II (virabhadrasana I / II) or sequence of standing poses if time and tiredness allow
• walk through and come to sitting
• dandasana (staff pose)
• transition to supine pose on the mat
  • dandasana -> lowering back the torso -> all the way down
  • navasana -> ardha navasana
• bridge prep
• progression of the following options
  1. active bridge following the breath. Add arms and crunches if possible
  2. active figure 4 twist
     • legs extended toward the ceiling
     • place selected leg in figure 4
     • lower legs opposite to leg in figure 4
     • rest on the floor the foot of the leg bent
     • extended leg lifted from the floor
  3. active figure 4 bridge
• supine on the mat
• lift to dandasana one vertebra at the time
• floating dandasana play time
• plank pose
• modified vinyasa
• AMS
• progression of the following options - L+R
  • lifted pigeon
  • lifted pigeon with jump switch
  • lifted pigeon with leg raise
• conclude surya

• perform a simple surya namaskara a with one leg in figure 4
• do not flip toes
• classic vinyasa

• pigeon prep pose (Eka Pada Rajakapotasana) restorative version if night class

Shavasana

• plank walks feet back
• forearms plank
• options:
  • dolphin
  • forearms headstand dolphine
  • forearms headstand prep
  • forearms headstand
• forearms plank
• plank
• chutaranga
• UMS (Urdhva mukha svanasana, Upward facing dog)
• AMS (Adho mukha svanasana, Downward facing dog)