Strength and Flexibility Sequence

1. Camatkarasana Variation (Wild Thing Variation):

   • Begin in a high plank position.
   • Lift your hips and pivot onto the outer edge of your left foot.
   • Reach your right arm up and back, opening your chest towards the sky.
   • Lift your hips high and press down through your left hand and foot.
   • Hold for several breaths, then switch sides.

2. Vasisthasana (Side Plank Pose):

   • Begin in plank pose.
   • Shift your weight onto your right hand and the outer edge of your right foot.
   • Stack your left foot on top of your right foot and extend your left arm towards the ceiling.
   • Engage your core and lift your hips, creating a straight line from head to heels.
   • Hold for several breaths, then switch sides.

3. Visvamitrasana:

   • Start in a wide-legged forward fold (Prasarita Padottanasana).
   • Bend your right knee and shift your weight into your right hand.
   • Extend your left arm overhead, reaching towards your right foot.
   • Eventually, work on straightening the right leg and finding balance in the pose.
   • Hold for several breaths, then switch sides.

4. Low Utkata Konasana (Goddess Pose):

   • Stand with your feet wide apart and turn your toes out slightly.
   • Bend your knees and lower your hips towards the ground, coming into a wide squat.
   • Keep your chest lifted, spine straight, and arms extended out to the sides.
   • Hold for several breaths, engaging your thighs and glutes.

5. Front Split Variation with Bent Front Knee:

   • Start in a lunge position with your right foot forward.
   • Slide your left knee back until you feel a stretch in the front of your left hip.
   • Keep your right knee bent and your left leg extended behind you.
   • Hold for several breaths, then switch sides.

6. Surya Yantrasana in Padangusthasana Squat:

   • Begin in a squat position with your feet slightly wider than hip-width apart.
   • Lean forward slightly, placing your right shoulder under your right knee and extend that legs straight out to the sky, keeping your other hand to the floor for support and balance.
   • Hold for several breaths.

7. Parivrtta Janu Sirsasana Variation with Pada Floor:

   • Sit on the floor with your left leg extended and your right foot against your left inner thigh.
   • Twist your torso towards the left leg and reach your left hand towards the right foot.
   • Hold your right foot with your left hand and fold forward, bringing your forehead towards your knee.
   • Hold for several breaths, then switch sides.

8. Supta Padangustasana I (Reclining Hand-to-Big-Toe Pose):

   • Lie on your back with both legs extended.
   • Bend your right knee and hug your right thigh towards your chest.
   • Place a yoga strap or towel around the arch of your right foot and extend your right leg towards the ceiling.
   • Hold for several breaths, then switch sides.

9. Baddha Viparita Karani (Supported Shoulderstand):

   • Lie on your back with your legs extended and your arms by your sides.
   • Lift your legs towards the ceiling, using your hands to support your lower back.
   • Place a folded blanket or bolster under your hips for support.
   • Relax your shoulders and neck on the mat, keeping your legs straight up towards the sky.
   • Hold for several breaths.

10. Supta Paschimottanasana (Reclining Seated Forward Bend):

    • Sit on the floor with your legs extended in front of you.
    • Hinge at your hips and fold forward, reaching towards your feet.
    • Keep your spine long and your neck relaxed.
    • Hold for several breaths, feeling a stretch along the entire back of your body.

11. Balasana (Child's Pose):

    • Kneel on the floor with your big toes touching and knees hip-width apart.
    • Sit back on your heels and fold forward, resting your forehead on the mat.
    • Extend your arms in front of you or alongside your body, palms facing up.
    • Relax deeply into the pose, focusing on your breath.

This sequence combines a variety of challenging poses to build strength, flexibility, and balance. Make sure to warm up properly before attempting these poses and listen to your body, only going as far as feels comfortable for you. If you're new to these poses, consider practicing under the guidance of a qualified yoga instructor.