Set up in Supta Virasana over two blocks plus one folded blanket for back support. If this is outside your reach for now, sit in Virasana and interlock the fingers to lift the chest in Parvatasana.
Adho Mukha Svanasana on the breath 6 times.
Stand in Tadasana with the feet apart, a block between the two ankles.
Urdhva Hastasana arms up, and Uttanasana. Go forward and down. Go up and down 6-8 times, observing how you can be in motion with stability from the feet and legs. Feel your attention span from feet to hands and back.
Face away from the wall and step into half Full Arm Balance. Feel that the more you press the feet into the wall, lift the thighs and take the arms up into the chest the more balanced and less effortful the pose is.
Move your mat a little away from the wall and stand back from the front edge of the mat.
Feet together, Tadasana.
Find your rhythm as you do the following Sun Salutation:
Repeat 4 times.
Back to Adho Mukha Svanasana, step the R foot forward to Parsvottanasana, and then change to L foot forward.
Uttanasana and Tadasana.
Now feet apart, bend the knees with arms extending up for Utkatasana. Repeat 4 times. Synchronise the movement of the arms with your actions and with your breath.
Feet together arms up to Urdhva Hastasana, and bend the knees to Utkatasana, then Uttanasana and Urdhva Hastasana. Repeat 4-5 times.
Take a block and sit in Virasana. After the breath settles, interlock the fingers and go to Parvatasana.
Change the interlock.
Lie on your back and take your legs up to Urdhva Hastasana.
Press the lower sacrum and buttocks to the floor, arms overhead if possible, and take the legs up and down 10 times. Knees straight and back pelvis glued to the floor throughout. Don’t go so far that your back pelvis comes off the floor.
Feet to Baddha Konasana while lying back and let the inner legs release and the breath settle.
To finish, set up for legs up the wall. Place the blocks as shown with a 3 folded blanket (folded from the short edge) resting on the blocks.
Sit on the blocks, take the legs up to about 70 degrees, shoulders and head on the floor.
Let the breath settle still further and the navel and abdominal region quieten.
After some minutes, bend the knees to simple cross legs and stay for a minute or two.
Then slide back resting the back pelvis, trunk, and back of the head on the floor. Place a blanket under your head if the head is tilting back.