21 minutes
PROPS: PADS, COUCH OR WINDOW SILL

1- Upward Bow
A) Working with alternating between the leg actions and the chest and spinal actions
B) Lifting the heels and walking the hands in or setting the legs and walking the hands

2-Drop Back
A) Using pads, working on heel lift as a way to get lower while maintaining the integrity of the legs
B) Three drop backs with three breaths

3- Tic Tac
A) Jumping up from the ground and touching wall and coming back to the ground
B) Timed handstand with the wall or not
C) Working on Vrshikasana
D) Staying at the wall for vrshikasana

4-Final Backbend
A) Back and forth with rhythm focusing on keeping the legs extended as long as possible
B) Final back bend facing the wall.