The sequence given below should be done in order.
*Inverted asanas should not be attempted by those who have brain problems, detached retina, cervical problems, who are very overweight or have any condition that could be aggravated by increased pressure or blood flow to the head and neck. You can do the other asanas and leave the inverted ones out.
Only go as far as you can and never strain. YOGA IS *NOT* ATHLETICS!
ALWAYS compliment a front bend with a back bend. There always has to be an opposite move in yoga. If you twist to the left side, you must also twist to the right side.
Every yoga program should include:
Standing asanas
Sitting asanas
Forward bending asanas
Backward bending asanas
Side to side bending asanas
Twisting asanas
Inverted asanas (these can be left out for those who have medical problems as I mentioned in the above).
Lying asanas