Please see the blog post, “A Simple Sequence” for the basic/beginner version of this sequence. Once comfortable with that, try this expanded version. Note that if squatting in malasana (#2 and #7) isn’t available to you (because of a knee injury, for example) you can make the transition up to standing by crossing the ankles and using your hands to help you. And you can always substitute a bent-leg uttanasana for squatting. For sensitive wrists, the push-up can be skipped, as can the plank (#5 + 6) and bakasana (#8).
1. Dandasana (staff pose)
2. Malasana/transition (garland pose, up to standing)
3. Uttanasana (standing forward bend)
4. Adho Mukha Svanasana (Downward Facing Dog)
5. Plank
6. Chaturanga Dandasana (push up)
6. Downward Facing Dog
7. Malasana
8. Bakasana (crow pose)
9. Dandasana with arms up
10. Purvottanasana (Upward Facing Plank)
11. Dandasana with arms up