AcroCore Yoga Sequence – Hamstrings and Outer Hips
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 |
| Boat | Navasana |
| Thread the Needle/ Under the Bed | |
| Cat Cow | Chakravakasana |
| Downward Dog | Adhho Mukha Savasana |
Flow 3x each side
| Mountain Pose | Tadasana |
| Standing Side Bends | |
| Standing Forward Bend | Uttanasana |
| Half Standing Forward Bend | Ardha Uttanasana |
| Plank or 4 Limbed Staff Pose | Plank or Chaturanga |
| Locust (1st 2 rounds) Bow Pose (3rd Round) | Salambhasana and Dhanurasana |
| Downward Dog | Adhho Mukha Savasana |
| Low Lunge – flow with breath to half splits 3x then hold (optional Full Hanumanasana 3rd Round) | Anjaneyasana and Ardha Hanumanasana |
| Repeat 2nd Side |
Standing Poses
| Extended Hand to Big Toe Pose | Utthita Hasta Padangustasana |
| Wide Legged Forward Bend – with Twists | Prasarita Padottanasana |
| Warrior 2 | Virabhadrasana 2 |
| Triangle w/ arm wrapped around back | Trikonasana |
| Half Moon | Ardha Chandrasana |
| Skull Brightener Breath | Kapalabhati |
Seated Poses and Inversions
| Dragonfly | |
| Head Stand | Sirsasana |
| Double Pigeon / Fire Log Pose | Agnistambhasana |
| Cow Faced Pose | Gomukasana |
| Baradvaja’s Pose | Baradvajasana |
| Wide Angle Seated Forward Bend | Upavista Konasana |
| Wide Legged Plow | Halasana |
| Bridge or Full Wheel | Setu Bandha or Udhva Dhanurasana |
| Reclined Big Toe Pose | Supta Padangusthasana |
| Supine Twists | |
| Corpse Pose | Savasana |
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