Here's an ambitious sequence to spend some time with, opening your shoulders and strengthening that all important pelvic floor. Remember when you are ambitious in your practice to take it slow and easy. Pushing into a pose never got anyone anything but hurt - body and self-esteem (sheepish after practice? Sure, that happens... but, thanks to a the learning experience it is, it doesn't happen much!) Practice well and safely, and enjoy yourself!
Kapalabhati
Arms overhead side stretches
6 movements of the spine
Fire hydrant
Sun Salutations with Inchworms
Arm nerve stretches (gun fingers stretching to sides, middle finger stretching overhead, twist reaching ring and pinky fingers across body)
Seated Cat/Dog with arms forward and back
Lunge <--> Parvotanasana
Side Angle <--> Triangle, then hold and bind Triangle
Uttanasana <--> Utkatasana
Alternate Nostril Kapalabhati
Maha Mudra --> Paschimottanasana --> Seated Navasana --> Bridge (then reverse and repeat)
Bound Angle
Bound Angle with Twist
Seated Wide Angle Forward Fold Side Bend
Seated Wide Angle Forward Fold Folding over 1 leg
Seated Wide Angle Forward Fold with Twist
Bound Angle with Feet Apart
Bound Angle with Feet Apart Twist opening chest toward sky
Marichiasana Prep - forward fold
Seated Boat with legs in Bound Angle, shoulders drop and hands hold heels
Seated Boat, holding toes, legs together <--> legs wide
Kurmasana
Bharadvajrasana
Bound Angle
Bridge
Synchronized Swimmer Twists (on back, arms wide, bring knees right, then straighten top leg and let is lead the bottom leg all the way to the left side. When you reach the left, bend the bottom knee, straighten the top leg and repeat)
Supported Fish
Savasana
