AcroCore Yoga Sequence – Hamstrings
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
| Bridge (flow 3x reaching arms overhead) | Setu Bandha |
| Revolved Abdomen Pose (flow 3x then hold) | Jathara Parivartanasana |
| Boat | Navasana |
| Cat Cow | Chakravakasana |
| Under The Bed | |
| Downward Dog | Adhho Mukha Savasana |
Flow 1 – 5x (Sun Salutation A)
| 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 |
Flow 1 – 3x (Sun Salutation B Variation)
| 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 – Hold for 5 breaths | Virabhadrasana 1 |
| Repeat 2nd Side |
Flow 3 – 2x
| 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 |
| Low Lunge | Anjaneyasana |
| Half Splits or Full Splits | Ardha Hanumanasana or Hanumanasana |
| Repeat 2nd Side |
Standing Poses
| Extended Hand to Big Toe Pose (1, 2, 3) | Utthita_Hasta_Padangustasana |
| Wide Legged Forward Bend A variation | Prasarita Padottanasana |
| Revolved Triangle | Parivrta Trikonasana |
Seated Poses and Inversion
| Dragonfly | |
| Downward Dog | Adhho Mukha Savasana |
| Pigeon (1, 2) | Eka Pada Rajakopatasana |
| Seated Forward Bend | Pashimottanasana |
| Revolved Head To Knee Pose | Parivrtta Janu Sirsasana |
| Half Lord Of The Fishes Pose | Ardha Matsyendrasana |
| Plow | Halasana |
| Shoulderstand | Sarvangasana |
| Fish Pose | Matsyasana |
| Thread The Needle | |
| Revolved Abdomen Pose (flow 3x then hold) | Jathara Parivartanasana |
| Corpse Pose | Savasana |
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