This sequence concentrated on three components of balance: pressing the base of the pose down, squeezing the outer upper thigh, and using the abdominal muscles to maintain balance.
Sit in swastikasana
Fingers between toes
“Bird dogs” – from hands and knees, lift right leg and left arm. Switch
Adho Mukha Svanasana – lift one leg, then the other
Adho Mukha Svanasana to Plank – lift one leg, then the other. Shift to the left, lift the right hand. Shift to the right, lift the left hand. Lift the right foot and the left hand. Lift the left foot and the right hand.
Salamba Sarvangasana to Niralamba Sarvangasana to Karnipidasana