DO NOT PERFORM MATSYASANA! Instead, use two blocks and a blanket fanfolded lengthwise. Place one block at highest level at one end of mat. Place second block on lowest level approximately six inches away from first. Drape folded end of blanket just beyond edge of lower block and trailing edge of blanket over higher block. As you lie back over blocks, use your forearms and elbows against the florr to lift the upper back so you can line up the bottom edge of the lower block with the bottom edge of the scapulae and the occipital bone at the back of the skull with the higher block. Rest here with focus on breath for 10 - 25 breaths. Roll to side and come all the way to floor. Rest then inhale to come up to seated position. Segue to sukhasana.

Warm up with arm raises, head turns then segue to table position for cow/cat.

From table on the exhalation. Flow to cat on the inhalation.

From bitilasana on the inhalation. Flow between the two for 10 breaths. Return to table. On inhalation take left arm and right leg up and reach them away from the body. Hold for 5 breaths, then lower arm and cross right leg over the left, bringing the toe mounds to the floor. Hold here for 5 breaths, lifting back thigh toward ceiling and reaching through heel. Look over left shoulder at the foot. Inhale as you return leg to center and exhale as you lower it to floor. Inhale and repeat both asanas on opposite side for 5 more breaths each. Return to table. Place forearms on floor, elbows under shoulders. Pass one arm behind the other bringing shoulder and head to floor. If ok on neck, raise upper arm toward ceiling with palm facing same direction as face. Lift shoulder away from chin. Hold for 5 breaths. Return to start position on inhalation, then exhale as you twist to other side. hold 5 breaths, then repeat on each side for 5 more breaths each.

From table, inhale and bring sitting bones to heels, forehead toward floor. Keep hands firmly pressed into mat, arms strong and externally rotated. Exhale and straighten legs, pressing heels toward floor. Be sure not to overarch the spine in the lower back by gently tucking the tailbone. Hold for 5 - 10 breaths. Inhale and segue to plank.

Press hands firmly to mat and lift through the arms. Reach through the heels as you lift the thighs evenly toward the ceiling. Hold for 5 - 10 breaths. On exhalation transition back to down dog.

Use your past knowledge to find the pose and hold for 5 - 10 breaths more. To release, inhale and lower knees one at a time to mat. Sit back on heels in balasana.

Al should use a bolster with a blanket on top to bring height under his upper body and relieve pressure on the knees. Rest head on one side. Hold for 5 - 10 breaths, turn head and hold for same number of breaths (5 - 10). Inhale to return to seated posture and gently make your way to standing. Segue to tadasana.

Inhale to bring arms up, then use exhalation to find slight backbend. Saty for 3 breaths, then exhale and swan dive to uttanasana. inhale to ardha uttanasana, exhale to uttanasana and repeat 2 times more. Hold last uttanasana for three breaths, then inhale strongly to come up to urdhva hastasana then lower arms to tadasana. Repeat sequence 2 more times on the half breath.

Repeat 3 times during sequence.

At end of 1st sequence, hold for 3 breaths. Then include as flow for half breath only, entering pose on exhalation, releasing on inhalation.

At end of seqences, stay for 10 breaths, quietly observing breath.

From table step feet wide apart. Turn right foot out 90 degrees, left foot turns in slightly to about 45 degrees. Inhale and bring arms up to shoulder height, exhale as you bend from top of thigh to side and bring hand to rest on inner leg or block on INSIDE ankle. Hold 5 - 10 breaths. INhale to release and bring torso up with arms at shoulder height. Segue to Virabhadrasana II on exhalation.

From Utthita trikonasana on exhalation. Hold for 5 - 10 breaths. INhale to bring back arm up next to ear and exhale as you bring right arm to top of right thigh. Left arm stays next to ear with palm now facing toward floor. Hold 5 - 10 breaths.

See segue notes for Vira II. Hold 5 - 10 breaths. To release, use inhalation and return torso to upright position. Exhale as you lower arms to sides.

Place a single folded blanket on mat with folded edge facing toward center of mat and sit w/ sitting bones over this folded edge. Place legs straight in front of body. Al may like to have a blanket under his knees to avoid straining them. Use strap aaround toe mounds and keep chest lifted and spine neutral as you tip torso forward from hips as far as comfort allows. Let chin come toward chest. Stay for 5 - 10 breaths.

Find comfortable alignment with supporting props as needed. Use final moments of class to bring attention to quality of breath and stay for 10 minutes.