The sequence is meant to focus on the groins and folding for malasana. After prepping with that intention we get to the little vinyasana/encasement that’s fun to repeat, first on a chair, then on three blankets, two blankets, one blanket and NO blankets (stopping at a place that is challenging but doable for you).
Swastikasana
Virasana
Adho Mukha Svanasana
Adho Mukha Virasana (forward and to the left and right)
Baddha Konasana with blocks between the feet
Paripurna Navasana
Malasana
Tadasana to Urdhva Hastasana to uttanasana to malasana to paripurna navasana to malasana to uttanasana to urdhva hastasana to tadasana
Tadasana to urdhva hastasana
Parvottanasana
Tadasana to urdhva hastasana
Prasarita Paddotanasana
Sarvagasana
Marichyasana I
Savasana
Pam Lindberg Yoga 