Acro Core Yoga Sequence – Shoulders
At the end of each week, I post the sequence that I’ve been teaching that week during my classes in Seattle. For more sequences from other weeks, click here. And if you would like to see these sequences in action, come join me for a class!
Grounding and Warm Up
| Accomplished Pose | Siddhasana |
| Simple Twists | |
| Seated Side Bends | |
| Upward Plank | Purvottanasana |
| Boat | Navasana |
| Cat Cow | Chakravakasana |
| Downward Dog | Adhho Mukha Savasana |
| Low Lunge | Anjaneyasana |
Flow 1 – 3x
| Mountain Pose | Tadasana |
| Standing Side Bends | |
| Chair | Utkatasana |
| Standing Forward Bend | Uttanasana |
| Half Standing Forward Bend | Ardha Uttanasana |
| Plank or 4 Limbed Staff Pose | Plank or Chaturanga |
| Side Plank | Vasistasana |
| Cobra or Upward Dog | Bhujangasana or Urdvha Mukha Svanasana |
| Downward Dog | Adhho Mukha Savasana |
| Low Lunge (option w/ Gomukasana arms) | Anjaneyasana |
| Repeat 2nd Side |
Flow 2 – 3x
| Mountain Pose | Tadasana |
| Standing Forward Bend | Uttanasana |
| Half Standing Forward Bend | Ardha Uttanasana |
| Plank or 4 Limbed Staff Pose | Plank or Chaturanga |
| Cobra or Upward Dog | Bhujangasana or Urdvha Mukha Svanasana |
| Downward Dog | Adhho Mukha Savasana |
| Lunge with Forward Bend – Torso inside Leg | |
| Flow to Downward Dog | Adhho Mukha Savasana |
| Repeat 2nd Side |
Standing Poses
| Eagle | Garudasana |
| Standing Splits | |
| Low Lunge (option w/ Gomukasana arms) | Anjaneyasana |
| Warrior 3 | Virabhadrasana 3 |
| Wide Legged Forward Bend | Prasarita Padottanasana |
| Warrior 2 (variation w/ arm around back) | Virabhadrasana 2 |
| Triangle (variation w/ arm around back) | Trikonasana |
Seated Poses and Inversion
| Prone Shoulder Opening Twists | |
| Baradvaja’s Pose | Baradvajasana |
| Double Pigeon / Fire Log Pose | Agnistambhasana |
| Seated Forward Bend | Pashimottanasana |
| Plow | Halasana |
| Shoulderstand | Sarvangasana |
| Fish Pose | Matsyasana |
| Reclined Big Toe Pose | Supta Padangusthasana |
| Happy Baby | |
| Corpse Pose | Savasana |
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