Linda this is a wonderful energizing practice, and it also gave me a great feeling of openeing throught my body. Widening the feet in down dog is such a sweet adjustment for me, my hips and hamstrings are tight. The knee dips were definately felt in my core, but a bit hard on my knees. I loved the essence of this flow, it made the relaxation at the end deeply appreciated. Grateful for your guidance in each pose. Be well.