Sequence for Yoga Flow last night (4/16/08)

This is just the basic outline of the sequence from Yoga Flow last night, with some modifications and additions [in brackets] based on the sequence the night before at James Howell Studio. If you catch anything I missed (or typos :)) please let me know!
namaste,
jamie

Virasana
--strap/shoulder circles
--Gomukhasana arms I
--wrist clasps
--Gomukhasana arms II
--wrist circles
--rotator activation in shoulder flexion
Tripod Headstand (set-up)
Child's Pose
Cat Rolls
Down Dog

Suryanamaskara A x3 (hold down dog in the first, up dog in the second)
Suryanamaskara B x2 (hold Virabhadrasana I in the first)
Suryanamaskara A adding standing poses:
--square 3-leg dog
--Virabhadrasana II
--Runner twist [bound]
--Reverse Warrior
Tiger Series (four poses) into Low Lunge
Uttanasana
Rocking on spine
Rocking to standing hip presses

Core series
--wide arms/ vertical legs/ spine press
--single leg extensions (with foot movement)
--Jatara P.
--[Supta Gomukhasana crunches, holding each element five breaths]

Bridge / Fish / Upward Bow
Supta Baddha Konasana, arms overhead
EP Bridge / Uttana Padasana / Upward Bow [EP]
SBKon
rocking on spine / Chatturanga Vinyasa
Padangusthasana
tail down to erect spine & arms
standing side bends
Padahastasana
tail down to erect spine & arms
parallel feet hip press / squat heel down
feet out hip press / squat heel down
repeat both with passive squat
repeat both with full backbend
bent knee forward bend
Crow Pose

diamond pose / heel flex / reclining with arms over

happy baby I / knees to chest / passive twist

Baddha Konasana I-II / reclining / single knee to chest / twist

Gomukhasana side bend / twist / Garuda arms [raised in cat arch] / Gomukhasana arms in forward bend / Upavistha Konasana side bend / twist / forward bend (note that in each side bend to the left then twist to the right first)

[through-the-hole stretch / hamstring exension / Supta Gomukhasana twist

reclining cradle / cradle twist

Supta Padangusthasana I-II / Parvrtta Supta Padangusthasana]

Savasana




namaste,
jamie
Kundalini Vinyasa Yoga classes
Yoga Tree / Yoga Flow Castro, Gold's Gym Castro, Grace Cathedral, and James Howell Studio
san francisco
california