Here’s a good strength-building flow I’ve been playing with that starts in Downward Facing Dog:

- Belly Dog - From Downward Facing Dog, slowly lower your knees to an inch or two above the floor, contract your core muscles and take a deep breath. Straighten legs again.
- One-Arm Dog - Bring your right hand up and “bind” it around your back (the back of your hand slides along your lower back toward the opposite side of your waist). Open up your right shoulder and look up. If this is too intense, drop your knees to the floor. Take a breath here as you work the twist. Bring your hand back down to Downward Dog.
- Knee-to-Nose - Drop your head and bring your right knee toward your nose - hold for a breath and contract your core muscles pressing your navel into your spine.
- Leg Up - Bring your head up and straighten the right leg and lift it up behind you. Walk your hands toward your left foot for Standing Splits. Take a breath and hold. Then walk your hands back to the top of the mat for Plank.
- Transition - Keep your right leg raised as you come into Plank. Keep it raised as you lower to Chaturanga or the floor. Then relax the leg down for Cobra and come back to Downward Facing Dog to do the flow for the left side.

Fun fun fun so much fun for your buns (and the rest of you) enjoy ;-)