Today was an early morning 10 minute practice, free style.
- Sun Salutation (twice through, second time held runner stretch, plank, updog, down dog 2 breaths)
- Sun Bird sequence from Namaste Yoga yesterday (twice through)
- Seated spinal twisting.
The sun bird sequence in more detail is:
- Cat lift (dog)
- Cat
- cat lift (dog)
- Down dog
- Sunbird lift (Right knee on the floor left leg up)
- Gate (kind of assisted side plank)
- Sunbird bow
- One legged down dog
- Repeat with other leg up/down
My 15 Minutes to Better Fitness 
What other animals can you lift? I knew a farmer once who could lift a cow. Then it grew up.