Thursday, November 29, 2012

Money, Value and Worth

Well, it has been a good week here in Texas. I am enjoying the time at home and having a chance to practice a lot and connect with my friends and students here. I started teaching a few public classes at Black Swan Yoga last week which has been an interesting foray into a completely different class format- 60 minute flow and 60-minute routine-based static holds- in a different type of studio. Black Swan is a donation-based yoga studio which is a very interesting, and for some, controversial, business model. Not to be confused with "free yoga" donation-based yoga invites the student to donate for the class they are taking rather than require them to pay a set amount in order to attend.  This business model involves a radical sense of trust in the student's willingness to support the studio and the teacher and invites everyone into an immediate relationship with value, money, respect and worth.

I have been thinking a lot about money these days and the various challenges that come along with monetizing the yoga practice and supporting oneself as a yoga teacher.  In the age where many students feel that the cost of  yoga classes, workshops and trainings  is outside of their budget, studio owners everywhere are struggling to keep their doors open and teachers are often unable  to pay their bills. So it is easy to say that yoga is too expensive, except that running a studio is certainly not cheap. Money is a really hot topic and so I definitely want to tread lightly on the subject lest it come across that I am being critical because I do not feel that way. Not at all. I am really thinking deeply on the this very difficult and personal subject.

Recently I offered a webinar at a sliding scale (in fact, I  am offering all of my webinars that way this year) and a colleague of mine told me that I was "devaluing the teachings" by making them so affordable. Another colleague told me that I was "ruining my brand" by teaching at a donation studio and that by teaching locally at a discounted rate I was cheapening my image.  I am always sensitive to this kind of feedback so I really gave the comments a lot of thought to see if I had some kind of blind spot or self-esteem issue that was operative of which I was unaware.

As I thought about it, I wondered where is the value on the teaching placed? Am I placing the value on what you have to pay or on what I might earn from the time and energy expended to offer a course? How does one value something like yoga? Does the money received and/or paid determine the value? Is there a reasonable way to put a price tag on the inner value we all receive from great instruction? If I pay more does that mean I am paying better attention or that I value the teaching more? If I charge more does that mean I have self-worth and if I charge less does that mean I do not believe in myself? And if someone is wealthy then $50 is a drop in the bucket of their monthly yoga budget but if someone is less financially solvent then $50 might be a proportionally huge amount of money.

 The first workshop I ever did with John Friend was in February 2000 and Desiree Rumbaugh, his host,  called me up and said there was a spot that had opened up and did I want it? If yes,  it would cost $450 for the 5-day intensive. So I tell this story now because at the time Kelly and I had exactly $450 dollars in our checking account and truth be told, it belonged to the people we owed it to for a car payment, rent, etc. I will always remember being at that workshop and parking my 1993 Toyota pick up truck in a parking lot filled with Lexus, Mercedes and BMW's in Scottsdale, Arizona.  My point being is that we all paid $450 but the cost of that  $450 was not the same for everyone in attendance. For me it was 100% of my money. For other folks the tuition represented a much smaller percentage of their financial resources. (And as anyone knows who travels for workshops the tuition is only part of it- there is travel expenses, lodging, food, etc. to make the journey as well as the days of not earning money while you are in training.)

The finances of yoga training  gets further complicated now that we live, teach and practice in a global yoga community because $100 in USA is not the same $100 as it might be in Mexico or India or in other regions.

And of course, we all have our financial needs, our families needs and our own personal boundaries to explore and to uphold when it comes to the amount of money we need and want. Each one of us is absolutely free to charge whatever we want for the services we are offering as teachers and studios. Of course, as students we have to be real and honest about what we can and can not afford and also whether or not the trainings are "worth it" to us relative to the percentage of our budget that the tuition for any program represents. I have no issue with people charging a lot for what they offer. I look at some things I would love to do and while it may be more than I want to pay, I am in no way upset they are asking for it or getting it. That is the beauty of capitalism,  I suppose.

And the longer I go about teaching the more I am aware of the time and energy it requires to have something of real value to offer. It  looks like a yoga teacher is being paid for the time they are in front of the class "teaching" but the teacher is  actually being paid for the time he or she spends practicing, studying, reflecting, learning, integrating their experiences on and off the mat.  All of that inquiry behind the scenes informs the presentation called "class" where the monetary exchange happens.

I was thinking about how even with all of these complexities there are still some very affordable ways to enjoy great yoga instruction. First is home practice with a great book like Light On Yoga or Yoga Resource. Home practice is one of the best values around as it costs you only your time and energy. There are also so many great online resources like Yogaglo where for only $18/month you can take as many yoga classes as you want. And if you end up in someone's class you do not like, no big deal- press stop and just pick another! There are lots of other online resources as well, not to mention a plethora of DVD's,  podcasts, CD's and iPhone apps offering a way to practice yoga  affordably. (Of course, these require a computer which is an expense and is not available in some areas of the world.)

I was thinking about my own "Schedule of Services" as a yoga teacher these days and how I have little free snippets called Yoga Tips that I have started offering, a free blog like this one, and I offer a few group practices locally for free for the fun of being together in the name of yoga. I teach some local classes that are by donation and some that the studio sets a fee for. I have classes on yogaglo.  I offer webinar programs that are set up on  a sliding scale. And I offer workshops, intensives and trainings that are more specialized, more time-consuming and more professionally-targeted and they still come in generally lower than the national average but are certainly higher-priced than public classes.  And I have some minimum financial requirements I request to pack a suitcase and leave home for a weekend or more. So, it's a range.

A marketing expert once told me that I should market my teaching work  as the BMW of yoga trainings and I think now I might rather be a Honda. But I digress.  My point in all of that is to say that I completely get that yoga is pricing itself out in some ways and this great practice is often cost-prohibitive for many people. And I also get that teaching is more competitive than ever and studios are struggling more than ever to stay open. I suppose I do not have any conclusions  or definitive answers for anyone else- I am simply trying to offer a variety of programs at different price points as a way to offer the teachings as widely as possible and I would love all of us yoga teachers to have financial freedom to pursue what matters most. So there is my dream- students who have wide access to yoga and yoga teachers who can afford to buy houses, put their kids through college and pay for health insurance. Is that too much to ask?

At any rate,  Yoga Tips continues with a short clip on how to teach and practice putting active weight through the top of your head in headstand. Enjoy.

Monday, November 26, 2012

Learning and Doing

I had a great time last night up at BFree Yoga. I taught the Level 3 Vinyasa which is always a blast.  The folks who come to that class are always a lot of fun to work with. They are generally hard working, light-hearted and very courageous when it comes to trying new things. Given that I am guest instructor for that class and we extended the class time a bit, I took some liberties with the format and after we had worked very hard for a while I offered some demonstrations, partner assists and some trouble shooting to help folks out. There was so much capacity in the room, I hated to let a good teaching moment go by without offering some tips for improvement. I joked that my teaching style that night was "flow-ish" meaning lots of flow but also some long holds, some demonstration and explanation and so forth.  We had a great time and I left very inspired from the time there. I always do. We had a good time with a foray into rajakapotasana, eka pada rajakapotasana, urdhva dhanurasana, dropping back to urdhva dhanurasana and standing up. Loads of fun.

I've been thinking a lot lately about the way that we actually learn yoga and the way that we teach it and how different trends in the marketplace affect both the teacher and the student's role in the process. I was  talking recently to a colleague about the function of group practice. I was reflecting about how when I first took yoga classes the classes were totally instructional with lots of explanation, demonstration and a ton of "how to" and refinement was involved. I am grateful I had that kind of introduction to yoga because it provided a great foundation to the practice, to how to study the subject and how to learn. And even in the early days of my  Anusara training we spent a lot of time "learning" the method through demonstration, partner work and what I affectionately refer to as "come-watch-asana."  I still love being taught that was from a good teacher.

Over the years the trend of public yoga classes has moved more and more away from instruction-based classes toward practice-based classes and vinyasa-style practice. I personally like vinyasa yoga and have a great time practicing like that and so this is not me grinding an axe about either approach or positioning one style above the other. I am being a bit of a yoga sociologist or historian at this point. At any rate, the practice-based class is awesome because the doing becomes the teacher and the students have a chance to really feel the flow of the practice and the conditioning effect of movement and so on. And when a sequence stays fairly similar or even the same over time, less demonstration is needed because the repetition is teaching the refinements instead of each class providing something new that needs to be learned. Also the student gets a chance to gauge their progress and change against a sequence that is not changing so much. Lots of value in this approach for sure.

So anyway, none of this is a new consideration and I have gone over these things before. Suffice it to say there are pros and cons to both ways and we all have our preferences. Why I got to thinking about this again recently is that a colleague of mine was talking to me about introducing a group practice at a studio that has never had a group practice. We got to talking about what the best approach would be- the keep the moving approach v. the explain some things and see if they can go into new territory approach: the practice-style practice or the instructional-style practice.

I was reflecting how when I was introduced to group practice with Desiree Rumbaugh and John Friend, it was when the classes were really instructional and so the group  practices were more doing- based and with the extra time allotted and the focused group intention we got into deeper, more advanced territory and applied the information we had learned in class. Classes were for learning and practices were for doing.  Now that classes are more doing, I was wondering if group practices actually need to be a bit more instructional in many cases.

Of course, it is never one way or the other and there is no need to make it some rigid thing. I personally know that it is possible to have classes that create a great practice, a good conditioning effect AND provide some valuable information about how to advance in one's practice. I know it is possible to have practices that do the same thing. One thing that drives me crazy these days is being forced to make it one way or the other. I have had such a diverse education in the asana practice that it is impossible for me to say that one way is best. I really feel like I have benefitted from many different approaches and from many different stylistic influences. My asana practice is a combination of instructionally-based classes and workshops, practice-based classes and workshops, LOTS of time on my mat alone with a timer and Light on Yoga, group practices with my teachers, group practices with my students and a lot of study as well.

At any rate, my love of group practice has been rekindled lately and my appreciation for hard work, done intelligently and passionately over a long time with others is burning brightly these days. Next weekend we have some classes and some group practices on the books down in San Marcos and I am scheming about some ways to establish some ongoing group practices and resources for practice here locally as well as via some online technology for those of you farther afield, so stay tuned for that. 

All right, more soon.

Friday, November 23, 2012

Thanksgiving Day Practice

I had a really great Thanksgiving Day. We started off with a lovely group practice down in San Marcos. As is probably somewhat  predictable, we worked on some back bends.

Here is the sequence I taught:

1 minute timings:
Adho mukha virasana (AMV)
Adho mukha svasanasana (AMS)
prasarita paddotanasana

Sirsasana- 5 minutes
handstand- 1 minute timings 3X
pincha mayurasana- 1 minute timings 3X

surya namaskar variation-- lunging with backbends- 7 minutes

  • upward prayer to standing back arch
  • uttanasana
  • lunge to backbending anjaneyasana
  • plank to chataranga
  • up dog or cobra
  • down dog
  • lunge to backbending anjaneyasana
  • uttanasana
  • standing back arch
  • tadasana

1 minute timings:
standing back arch
virabhadrasana 1
prasarita paddottanasana
urdhva prasarita eka padasana- at wall- 2X
utthhita hasta padangusthasana, hands around foot forehead  to shin, top leg high up on the wall
utthita hasta padangusthasana- same set up, this time take top leg off the wall and balance
urdhva prasarita eka padasana in the middle of the room, working on balancing

upper back opening with the chair (see my last Yoga Tips Post)

shalabasana- 2X
makrasana- 2X
dhanurasana -2X
parsva dhanurasana- 2X each side
Standing Bow Pulling Pose- 4X (we really worked on this)

vamedevasana prep- 2X (think massive  quad stretching in a lateral angle pigeon, knees in one line to the side- or just do pigeon quad stretching if that seems confusing)
supta trivikramasana

Urdhva Dhanurasana- 1 minute timings-5X
drop backs to urdvha dhanurasana 2 and standing up- 5X
scorpion in pincha
scorpion in handstand
eka pada rajakapotasana 1, 2, 3, 4

down dog
parsva uttanasana
down dog
childs pose

sarvangasana- 5 minutes



After practice we cleaned up, posted some photos and headed over to Mom and Dad's for Thanksgiving festivities. We had a great group of people  assembled- Me, Kelly, Mom, Dad, Anne, Jeff, Jason, Brooke, Jason's two boys, Devon, Gioconda, and Sam. As we went around the table to share what we felt grateful for I shared that I was very happy to be with my "family of origin" and my "family of choice" and that these two circles overlap.

Practicing yoga and teaching yoga has expanded my family of choice in some really amazing ways over the years. I have friends, students and colleagues from  all over the world who are sisters-and-brothers on the Path. I am very grateful to have so many people with whom the shared love of practice and the Teaching lives at the heart of the relationships we share. Also,  as I reflect a bit here, it seems clear to me that because of the teachings and practices of yoga I have cultivated love, forgiveness and compassion for myself and others that allows me to enjoy my family of origin in ways that would not have been possible if I had never considered the teachings.

We had a very fun and funny evening with great food, drink, and conversation. It was probably one of my favorite thanksgivings ever, which is really great since this year has been a bit of an ass-kicker. I really enjoyed blowing off a little steam and being with people I love and who love me in a casual and open-hearted way.

At any rate, I spent a lot of the day practicing asana today and then met Gioconda to talk a bit about our plans for a Teacher Training in 2013 here in Texas.  Stay tuned for details on the program and if you are not on my mailing list, make sure to sign up for it so you will be in the loop for the announcements that will be out soon.

Okay, more reflections soon. Hope your holidays are going well. (And if they are not, that at least you are being nice to yourself in the midst of whatever challenges are arising.)

Tuesday, November 20, 2012

Yoga Tips with Christina Sell - Upper Back Opening

Here are a few tips for keeping your heart open this week (otherwise known as upper back opening!)

Tuesday, November 13, 2012

Preaching to the Choir

I had a great time in Portland, Oregon this weekend at The Bhaktishop. Lisa Mae, the owner of The Bhakitshop invited me to teach almost a year ago. I figured she wanted me to come and teach asana but she suggested a weekend for teachers on sequencing instead. I love to teach sequencing and Lisa did my online programs and so I took the materials from my two webinars, created a new handout (155 pages!) and we spent the weekend diving into the topic of sequencing which always dovetails into lots of other topics on yoga practice, teaching, etc. It was a really wonderful weekend.

One thing I enjoyed so very much was being in the good company of a roomful of experienced teachers from a variety of styles and systems. Because there was such a depth of experience in the room we were able to have a very collegial and professional discusssion about teaching yoga that was full of nuance, honesty, humor and the collective passion for the subject of yoga and the craft of teaching. Like in so many areas, the Porland yoga community is diverse and talented and yet not often in the same room together- physically and, at times, metaphysically. I talked a lot about how we have an opportunity as yoga teachers to come together as colleagues and as students of a great art or we can compete, tear each other down and otherwise sink to the lowest common denominator of human drives. 

Obviously, this kind of event allowed me to preach to the choir which is my favorite way to teach, for those of you who know me. I am not one to convert the masses. I know plenty of people who love that work but me, well, I am always interested in speaking to people once they have been converted. And if teaching yoga for 15 years has taught me anything it is that those of us in the choir need the sermon also. It is big work to teach yoga. It is full of great times that provide an amazing affirmation of our gifts and contributions. It is also a big ass-kicking where we get to confront our unresolved issues like scarcity, competition, fear of rejection and every little pocket of ineffective communication patterns that live inside of us. So, yes, those of us involved in the affirming ass-kicking that it is to teach yoga need a good pep talk now and then. For sure.

Having a chance to “provide the sermon” for a room of teachers is a true delight and a great honor and the time in Portland was a real highlight of the last few months for me. I felt very free  to speak directly about all the analytical stuff I love about sequencing and also to share honestly about the context in which all those details exist. And the group got on the ride and went with me so it was great in all regards.

I taught one asana class all weekend- a very mixed level class with an age range of 25-72. Here is the sequence we worked with. Enjoy.

1 minute timings:

lunge surya namaskar

back arch
back arch
utkasana - X3

classic gomukhasana, legs only
classic gomukhasana, legs and arms together
virasana- 5 minutes
baddha konasana- 5 minutes
uppavista konasana- 5 minutes

Supta Padangusthasana- 4 stages

prasarita paddottanasana, 2 stages
malasana to uttanasana
maricyasana 1

setu bandhaX3
chatush padasanaX3
urdhva danurasana X5

SPG, hands clasped around back of leg
adho mukha sukhasana- alternate which shin is in front

Seated ujayi


Today I head out to Paulden, Arizona for a few days at Lee’s ashram there. Tonight we have a kali puja and Thursday begins his mahasamadhi celebration. I’ll be off the grid and in the throes of the festivities there and will check back in to internet life on Monday. 

Have a great weekend. 

Monday, November 12, 2012

Yoga Tips with Christina Sell - Urdhva Dhanurasana

Here is another Yoga Tips with a few gems for urdva danurasana. Enjoy.

More soon.

Thursday, November 8, 2012

The Four Minute Mile and The Power of Group Practice

Every Tuesday I practice the Advanced Series at the Bikram yoga studio. Most weeks there are 8-12  of us in the room, many of whom are competitors and champions in the state and national yoga championships. Afton leads the practice and Kathy is always there and so is Mardy and Gianna and many other very accomplished asana practitioners. 

I was introduced to Bikram yoga in 1995 when my mother used to practice Bikram yoga in Fort Lauderdale, Florida. I did not know, however, there was an advanced series until last year when Pure Bikram Yoga opened their studio in south Austin and offered an open advanced practice as part of the celebratory festivities. Ida Ripley, the Canadian National champion was in town and she was leading the practice. I talked Anne into going with me and was blown away by the depth and breadth of the postures on the syllabus, the design of the sequence itself and the proficiency of the teachers and students who practiced at Pure. The advanced series involves 84 postures the and takes a little over 2-hours to complete whereas the beginnning series has 26 postures, each of which are repeated twice, and takes about 90-minutes to perform.  Seeing the advanced series put a lot of the beginning series into perespective for me because it was obvious how the two formats relate to and inform one another.   Anyway, I have been practicing with these folks for over a year now and they have helped me tremendously. 

All that  backstory is there to say that on Tuesday, while I was balancing in one-arm peacock I realized once again that practicing with people who can do things that I can’t do is both a physically and  mind-expanding opportunity. (Well, truth be told, I realized this  after I came out of that pose because there is not really any room for other thoughts during that particular posture.) I came down from my pose and looked up and saw Kathy, Mardy, and Afton all balancing on one hand in the same posture and I realized that I had been practicing yoga since 1991 and never even thought to try one-armed peacock  until last year when I was introduced to it in as part of the Bikram yoga advanced series.  At the time and for most of the last year, I didn’t really think I would ever do the pose but I would try it every week and watch other folks in the room do it. Then lo and behold, last week, in our group practice at BFree, I did the pose for the first time and held it. I had been getting closer and closer throughout the year but I actually did it! Big moment. 

So my main realization yesterday was that the only reason I even tried and kept making attempts to do the pose was that I saw other people doing it. The very fact that they could do the pose confronted my  “that is impossible” mindset. I realized advanced group practice is a lot like the  4-minute mile. Prior to 1954, no one had ever run a 4-minute mile. Once Roger Bannister broke the four-minute mile, an invisible barrier came down. What had been impossible was accomplished and now it has become the standard for male middle distance runners.

Advanced postures like one-arm peacock involve strength, balance and tremendous focus. And like every other challenging posture,  what is required in the posture is also what is cultivated through the practice of the pose. Before we go any further,  let’s also remember that what is advanced for one person may be different than what is advanced for another. Depending on our physical capacity, these same principles apply to postures like trikonasana, uttanasana, etc. so don’t get distracted by what syllabus the  advanced posture may be on. What is challenging in asana is always relative to the one practicing. The real boon of any posture  lives, not in the physcial expression itself, but in how the performance of the challenging form  shifts our perceptions of possibility and challenges our preconceived notions of limitation.  (And of course, we have to be intelligent practitioners and work within certain boundaries and allow the process to unfold in its own time relative to our capacity and all that. I am very clear that yoga asana is as much about honoroing one’s limits as it is about transcending them and  those two aspects of practice are always in a conversation with one another. But I digress.)

Yesterday I told Mardy, “You know, the only reason I can do that is because I watched you guys do it every week and I knew it had to be possible since people right in front of me were actually doing it.” She told me that over the years, in the Bikram yoga community, the competitions have served that same function. Not only do individuals have an opportunity to focus and refine their personal practices much in the way a runner might train for a race, the competitions are also a demonstration of practice and become a testimony to what is possible. Mardy told me that people are practicing postures  now that even 4 years ago were considered unachievable. I call it the Four-Minute-Mile Phenomenon, (FMMP) where what was once considered impossible becomes the standard. 

What excites me the most about  the FMMP  is that the testimony of practice and the living example of possiblity is not limited to asana. After all, asana  always embodies and teaches us larger lessons than asana itself.  For most of us, postural profiency will fade before we do in this lifetime, which make it all the more important that we harvest the deeper teachings implicit in the pursuit of these challenging  forms. In the same way that a seemingly  impossible yoga posture enters the field of possible because other people in the room are doing it, so too do we become living testimonies of possibility in our lives off the mat. Think about it--our practice rooms are filled with people who have overcome  the ravages of abuse, addiction, and the personal darkness of depression, anxiety and self-doubt. In our very midst are people who are practicing compassion, love, forgiveness in the face of betrayal and injury.  In our communities of practice are people who assert faith and hope in the midst of unthinkable loss and impossible odds.  

There is no one in the room without a story to tell. There is no one I know who has not been given an “Advanced Life Posture" to practice. Each one of us has fallen. Each one of us will fall again in some way. Each one of us has struggled to overcome something. In my opinion, these are the terms of  living, not a design flaw that can be shortcut by positive thinking, vision questing or any such new-age technology.  We learn through the power of direct experience and this is the power of group practice: we can benefit directly from one another’s experiences.  

Our various personal challenges, triumphs and struggles are the living guru, the true teacher living amongst us. If I learn how to make it through death, divorce, depression, and/or any form of disheartenment then  I become a teacher for someone else who will encounter those Advanced Life Postures in the future. And if today, I am the one falling on my face in the advanced pose life has asked me to practice, group practice  shows me I am not falling alone. When I practice within community even falling is testimony. Perhaps I can fall more consicously, more honestly and model how to reach out, how to tell the truth,and  how to be humble in my shortcomings. Or maybe I simply become an example to someone else of what not to do and just what to avoid.

More could be said, but these musings were  my takeaway from 2+ hours in a hot room on Tuesday. Hopefully there is something in there you can use. 

After practice I met with Jason and Michael at Black Swan Yoga. I am going to teach a few classes there starting November 20th. More on that soon. (Tuesdays, 4:00 and 5:30. Black Swan Yoga-South. Not for folks who like alignment-based hath a with Christina Sell but perfect for those who want some hot  vinyasa with good tips for how to practice and improve.) 

Also, for Austinites- come practice with me on Thanksgiving in San Marcos from 10-12:30 and at Bfree on Sunday, November 25 from 4-5:30 for Level 3 Vinyasa. 

And on the last weekend of the month, I am having a weekend workshop down in San Marcos also. 

Yesterday, Kelly and I flew to Portland for a few days of R&R before I teach over the weekend at The Bhaktishop. On todays agenda is a hike along some amazing waterfalls. 

More soon.

Tuesday, November 6, 2012

Yoga Tips with Christina Sell - Shoulderstand

I have  so many things I want to write about but I have been really busy since I returned home from a fantastic trip in Des Moines, Iowa. Tomorrow I am on a few airplanes on my way to Oregon so I will compose an entry en route, if all goes as planned. Until then, enjoy this short clip on some tips for teachers and students for the awesome posture, sarvangasana.

Thursday, November 1, 2012

Yoga Tips with Christina Sell - Pincha Mayurasana

So here is the second lesson in my Yoga Tips Series on Pincha Mayurasana. It builds from some of the ideas in the handstand video so if you haven't seen that one, scroll back two entries and check that out.

Also for the sequence junkies out there here is the sequence we worked on in our group practice yesterday. It has no big vinyasas or anything like that so work hard in the postures to get the benefits and the openings you need of if you can not  bear to look at back bends with no surya namaskar, then add that in. The thinking here is to use the headstand and long holds to build the heat without tiring out the arms since there is a lot of arm strength needed for this sequence- bakasana, parsva bakasana, mayurasana, pinch mayurasana, scorpion, etc.  We had a great time with it. If you have more time and you have lotus, posture, add in kukutasana and parsva kukutasana as they make a lot of sense in this sequence after the lotus work in vatayanasana and before the mayurasanas.  Anyway, enjoy.

1 minute timings:
Childs pose
Down dog
prasarita paddottanasana

sirsasana- 5 minutes

1 minute timings-
virabhadrasana 1
revolved trikonasana
revolved parsvakonasana

adho mukha svasana
child's pose
pasrva adho mukha vajrasana, twisted to a 90 degree angle
Parsva adho mukha vajrasana, twisted to a 45 degree angle

baddha konasana upright
baddha konasana, forward bended
maricyasana 1
sirsasana 2 to bakasana

pasasana, 3 X
parsva bakasana
sirsasana 2 to parsva bakasana

setu bandha
chatush padasana
urdhva danurasana 4X

ardha baddha padmottasasana upright (or Bikram tree)
toe stand
advanced toe stand variation- lower down no hands, take lotus leg out straight in front of you and then put it back in lotus and come up no hands)
padma mayurasana
one- arm mayurasana

(we abandoned timings at this point)
pinca mayurasana
Upward Facing Dog
deep cobras
Scorpion pose on forearms
handstand scorpion

Adho mukha svasansana
childs pose
parsva agnisthambhasana

savangasana- 5 minutes