My morning practice is basically Ashtanga Primary and 2nd series with one or two days of Advanced A. However, I always begin my practice with the ten minute Tadasana sequences from VK and I emphasise the Core Vinyasa krama postures, long holds in paschimottanasana (5-10 min) , shoulderstand ( 5 mins) and headstands ( 10 mins). I slip in a couple of extra postures to the Sequence, Maha Mudra before Janu A and the Shoulderstand prep subroutine.
In between each of the sitting postures, in Primary for example, I'll emphasise the dandasana with a stretch similar to that found in the tadasana sequences (but seated) arms raised above head, fingers interlocked palms turned upwards, really lifting out of the pelvis.
So it's Ashtanga but with a Vinyasa Krama influence. After practice I'll do 108 rounds of Kapalibhati, 10-20 minutes of Nadi shodana Pranayama and a couple of rounds of Japa mala.
My evening practice is straight Vinyasa krama, at least 20 minutes asana, 20 minutes pranayama and 20 minutes meditation but a little longer if I have more time. I'm using the asana section to work on new and newish postures. So I might take a VK subroutine as prep for hanumanasana or Kandasana, seems to be working nicely. The interest in the new posture helps gets me on the mat after just coming through the door in the evening.
In the new year I want to keep one morning a week for working through a complete Vinyasa Krama sequence on a kind of rotation basis, one week Asymmetric, the next lotus sequence, and so on. I want to keep up familiarity with the sequences as that allows me to comfortably adapt my ashtanga practice where and when I feel the need, when faced with injury perhaps or minor strains or a tightness here or there that might benefit from a little extra attention.
*The pictures, as well as illustrating the 'achieving balance' idea is also to show off the new David Williams poster and the fancy Uniqlo olive green, waffle design long johns that M bought me for Christmas, ideal for the chilly mornings.
* Just finished a delightful Vinyasa Krama practice with M, first morning practice together. Tadasana sequence, a couple of Sury's, Paschi, Shoulderstand, headstand, Kapalabhati, a little panayama and Pratyahara.