This is from Baron Baptiste’s Journey Into Power. I don’t really have time to explain everything (this is copypasta from my hard drive), but hopefully you can decode it. e is for exhale.
i integration series: presence
child’s pose
down dog
(walk)
rag doll
ii vinyasa a. sun salutation or awakening
(repeat three to five times before moving to b)
samasthiti e
mountain i
standing forward bend e
halfway lift i
(jump/walk) e
high push up i
low push up e
up dog i
down dog ei5
jump forward e
halfway lift i
standing forward bend e
mountain i
samasthiti e
vinyasa b. sun salutation or awakening
thunderbolt ei5
(sink) ei
standing forward bend e
halfway lift i
(jump/walk) e
high push up i
low push up e
up dog i
down dog ei5
(lunge right foot forward e
warrior i (and ii) i
(hands down) e
high push up i
low push up e
up dog i
down dog ei5
(lunge left foot forward) e
warrior i (and ii) i
down dog ei5
jump forward e
back to thunderbolt at top
repeat with warrior i
on third repetition add warrior ii
end with thunderbolt ei5
samasthiti e
If you want me to PM you the rest (various other subroutines to integrate) let me know.