AcroCore Yoga Sequence – Hamstrings and Quads
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!
Grouding and Warm Up
| Easy Pose | Siddhasana |
| Core Work – Straight Leg Sit-Ups | |
| Boat | Navasana |
| Cat Cow | Chakravakasana |
| Under The Bed | |
| Downward Dog | Adhho Mukha Savasana |
Flow 1 – 3x (Half Sun Salutation)
| Mountain Pose | Tadasana |
| Standing Forward Bend | Uttanasana |
| Half Standing Forward Bend | Ardha Uttanasana |
| Standing Forward Bend | Uttanasana |
Flow 2 – 2x
| Mountain Pose | Tadasana |
| Standing Side Bend | |
| Standing Forward Bend | Uttanasana |
| Half Standing Forward Bend | Ardha Uttanasana |
| Plank or 4 Limbed Staff Pose | Plank or Chaturanga |
| Locust | Salambhasana |
| Downward Dog | Adhho Mukha Savasana |
| High Lunge – Keep Fingertips on Mat | |
| Flow 3x to | |
| Intense Side Stretch/ Pyramid | Parsvottanasana |
| Repeat 2nd Side |
Flow 3 – 2x
| Chair | Utkatasana |
| Half Chair | Ardha Utkatasana |
| Warrior 1 | Virabhadrasana 1 |
| Warrior 3 | Virabhadrasana 3 |
| Low Lunge (option – pull back foot in toward hip) | Anjaneyasana |
| Step Forward to | |
| Standing Forward Bend | Uttanasana |
| Repeat 2nd Side |
Standing Poses
| Eagle | Garudasana |
| Wide Legged Forward Bend | Prasarita Padottanasana |
| Wide Legged Squat | |
| Side Runners Stretch |
Seated Poses and Inversion
| Flow to Floor | |
| Dragonfly | |
| Downward Dog | Adhho Mukha Savasana |
| Jump Through To | |
| Staff Pose | Dandasana |
| Seated Forward Bend | Pashimottanasana |
| Revolved Head to Knee Pose | Parivrta Janu Sirsasana |
| Wide Legged Forward Bend | Upavista Konasana |
| Plow | Halasana |
| Shoulderstand | Sarvangasana |
| Ear Pressure Pose | Karnapidasana |
| Thread the Needle | |
| Revolved Abdomen Pose | Jathara Parivartanasana |
| Corpse Pose | Savasana |
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