AcroCore Yoga Sequence – Back and Twists
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 | |
| Boat | Navasana |
| Cat Cow | Chakravakasana |
| Gate Pose | Parighasana |
| Downward Dog | Adhho Mukha Savasana |
Flow 1 – 2x each side
| Mountain Pose | Tadasana |
| Chair | Utkatasana |
| 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 |
| Warrior 1 | Virabhadrasana 1 |
| Repeat 2nd Side |
Flow 2 – 1x each side
| Mountain Pose | Tadasana |
| Chair | Utkatasana |
| Revolved Chair | Parivrta Uttanasana |
| Revolved Side Angle | Parivrtta Parsvakonasana |
| Low Lunge | Anjaneyasana |
| Lunge with Forward Bend – Torso inside Leg | |
| Optional Arm Balance | Eka Pada Koundiyanasana II |
| Downward Dog | Adhho Mukha Savasana |
| Standing Forward Bend | Uttanasana |
| Chair | Utkatasana |
| Mountain Pose | Tadasana |
| Repeat 2nd Side |
Standing Poses
| Eagle | Garudasana |
| Warrior 3 | Virabhadrasana 3 |
| Wide Legged Forward Bend – with Twists | Prasarita Padottanasana |
| Skull Brightener Breath | Kapalabhati |
| Warrior 2 | Virabhadrasana 2 |
| Side Angle Pose | Parsvakonasana |
| Half Moon | Ardha Chandrasana |
Seated Poses
| Staff Pose | Dandasana | Seated Forward Bend | Pashimottanasana |
| Half Lord of the Fishes Pose | Ardha Matsyendrasana |
| Wide Angle Seated Forward Bend | Upavista Konasana |
| Plow | Halasana |
| Shoulderstand | Sarvangasana |
| Fish Pose | Matsyasana |
| Bridge or Full Wheel (1st round with block between thighs) | Setu Bandha or Udhva Dhanurasana |
| Supine Twists | |
| Corpse Pose | Savasana |
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