Flow Asana: The wide angled squat

I'd totally post the video, but I was in my underwear, spread eagle (as in the image bellow) I have a little more respect for myself to not post it. I'd re-shoot, but this one kicked my ass!

Today's flow:

Start in narrow prasaraita padottanasana -  SEMI wide-legged forward bend

Round spine upward (as in marjaryasana - cat pose)

Hollow spine (as in bitilasana - cow pose)

Lift and align spine over tail bone

Let tail bone sink; parallel to the floor

To a rhythm:

While sinking your tail bone toward floor, allow the body and arms to move and pulse to the music; Swaying side to side.

This really works the inner thighs, quads, hamstrings and most importantly... the gluts!

* For an added challenge, do this throughout an entire song. It's not as easy as it seems!