AcroCore Yoga Sequence – Shoulders II
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 – Scissor Crunch (1, 2) | |
| Core Work – Leg Lowers and Raises | |
| Boat | Navasana |
| Cat Cow w/ Extended Arm and Extended Leg | Chakravakasana |
| Child’s Pose – walk hands to either side | Balasana |
| Downward Dog | Adhho Mukha Savasana |
| Low Lunge | Anjaneyasana |
| Flow 3x to | |
| Half Splits | Ardha Hanumanasana |
| Plank | Plank |
| Locust – (inhale open legs and bend at elbows, exhale extend – 3x) | Salambhasana |
Flow 1 – 3x
| Mountain Pose | Tadasana |
| Chair | Utkatasana |
| Revolved Chair (both sides) | Parivrta 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 |
| High Lunge – (flow w/ breath – extend torso over thigh, inhale back up) | |
| Revolved Side Angle | Parivrita Parshvakonasana |
| Repeat 2nd Side |
Standing Poses
| Eagle | Garudasana |
| Wide Legged Forward Bend | Prasarita Padottanasana |
| Warrior 2 (variation w/ arm around back) | Virabhadrasana 2 |
| Triangle (variation w/ arm around back) | Trikonasana |
| Repeat 2nd Side |
Seated Poses and Inversion
| Flow to Floor | |
| Prone Shoulder Opening Twists | |
| Headstand | Sirsasana |
| Child’s Pose | Balasana |
| Pose Dedicated to the Sage Marichi C | Marichyasana C |
| Head to Knee Forward Bend | Janu Sirsasana |
| Wide Legged Forward Bend | Upavista Konasana |
| Bridge or Full Wheel | Setu Bandha or Urdvha Dhanurasana |
| Thread the Needle | |
| Revolved Abdomen Pose | Jathara Parivartanasana |
| Corpse Pose | Savasana |
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