A Mini Practice from Pam: To build to Flamingo (one of my fav’s) 
Kapalabhati/Bhastrika — rolling bridge — ½ wind relieving into knee down twist — both sides — rolling happy baby with top leg extending to each side for hammy stretch — bridge variation with one foot on top of other knee — roll to seated — lift & lower into reverse table (one arm option to add twist) — ½ head to knee seated — switch — seated side stretches with arm circles — down dog — bow to the earth deep lunge with arms out to T under front leg or bind — switch — step up to squat — upward mountain to yoga mudra arms with forward fold — step back to plank — roll to side plank option to pull bottom knee to tight to chest — yoga mudrasana — step up to mountain — flamingo R — switch L — step to plank into upward dog — childs p ose — seated meditation — corpse.
