This was yesterdays practice. Today's was similar except I practiced most of the Bow sequence after Paschimottanasana followed by some dropbacks in place of the asymmetric and seated angle postures below.
Tadasana : 20 minutes of Key variations inc. hand variations, twists, squats, forward bends etc
Sun salutation x 3
Triangle element : some basic postures
On one leg element : Standing Marichi, Stretched leg-arm sequence, Natajarasana
Asymmetric element : Marichiyasana postures
Seated element :Paschimottanasana, Seated angle postures
Shoulderstand prep postures
Shoulderstand 5 minutes
Counterpose : Urdhva Dhanurasana
Headstand : 10 minutes (half and full lotus variations for second 5 minutes)
Shoulderstand : 5 minutes, Lotus variations, Halasana variations
Padmasana (lotus) inc baddha padmasana (hands clasping toes from behind)
Pranayama (12 rounds nadi shodhana with pranayama mantra)
Mantra Meditation :15 minutes
Came to about two hours give or take.