Seated on enough height that the legs can be straight and the back straight and perpendicular to the floor. Lengthen through the back of the legs and press out through the heels and toe mounds. Outer thighs roll in so kneecaps face the ceiling. Engage the quadricep muscles and press the thighbones towards the floor. If you are up on quite a bit of height..a bolster or a few block, place a rolled blanket under the back of the knees to press into. Roll shoulders back and down, lift spine. Broaden the collarbones out towards the shoulders. Maintain for 3-5 breaths.
Sitting on a folded blanket, block or bolster bring soles of feet together and press firmly. If can interlace the fingers around the toes, if not place a strap around the outer edge of the feet, cross the straps and wrap around hands. This acts as an extension to the arms. Rolling the shoulders back and down continue to press the feet. Release the inner groins and slowly move knees towards the floor. Stay for 3-5 breaths.
Repeat last four poses, substituting the left leg.
Repeat poses from rolling on the spine. This time cross the left ankle over the right.
Repeat Cat/Cow a few times.
Tuck toes under and pressing into hands and toes lift the tailbone up towards the ceiling. Stay on the toes until get length to the upper body. Press evenly into hands and feet/toes. Lengthen the side body and draw the shoulder blades into the back and down. Keep moving the shoulders away from the ears.
Inhale, look up and step right foot forward. If need come down onto back knee and use hand to move front foot forward so that ankle is directly under knee. Press into back toes and press heel back, lifting thigh up. Press into front foot and soften front hip crease so can release into a deeper lunge. Keep back straight and shoulders rolling down the back.
Step back foot up to front foot. Press into feet, draw tailbone towards floor and come up to Ukatasana. Hook tailbone under slightly and lengthen up spine. Shoulders release back and down. Arms extend out parallel to the floor or up by ears. Keep pressing evenly into feet, stay for 3-5 breaths and then inhale and come up to Tadasana (Mountain Pose).
Come back to hands and knees - and repeat poses from Downward Dog, Lunge with left foot forward and Ukatasana, Tadasana
If you have limited time you can stop here and go to last pose - Savasana.
If you have a bit longer continue with following poses or alternate the above sequence with the following sequence.
Inhale and raise arms up over head.
If hands do not reach floor or if back is not concave place on blocks. If have lower back issues or if find bending from waist and not hip crease then bend knees slightly. Press firmly into feet, lift kneecaps up towards hips to keep thigh muscles engaged. Press thigh bones back and keep chest open, sternum lifting up, shoulder moving down the back.
Body should be in a straight line. Buttocks should not be higher or lower then rest of body. If need bring knees to the floor but maintain a long spine with shoulder releasing down the back.
If legs straight keep the thighbones lifting up and press out heels.
Drop knees to floor, then chest and chin keeping tailbone lifting up and shoulders moving down the back. Hold for a few breaths. The 8-points are the 2 feet, 2 knees, 2 hands, chest and chin.
Outer thighs roll in, legs are firm and tailbone draws down towards the floor. Coil spine up from here. Hands are near side ribs and elbows stay close to the body, shoulders move back and down away from the ears. Look either forward or up towards the ceiling.
You can alternate pressing heels to floor to stretch back of legs and then come to full pose.
Inhale straightening front leg, turn toes so feet parallel to each other and step or jump back to Tadasana.
Repeat above sequence doing Virabhadrasana II on other side.
Stay in Tadasana for a few breaths. Notice the sensations in the body.