AcroCore Yoga Sequence – Shoulders III
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 |
| Seated Twists | |
| Core Work – Reclined Eagle (1, 2) | |
| Boat | Navasana |
| Cat Cow | Chakravakasana |
| Gate Pose | Parighasana |
| Downward Dog | Adhho Mukha Savasana |
| Low Lunge (option w/ Gomukasana arms) | Anjaneyasana |
| Plank | Plank |
| Cobra | Bhujangasana |
Flow 1 – 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 |
| One Legged Down Dog | |
| Flow 3x to | |
| One Legged Plank | |
| Warrior 1 | Virabhadrasana 1 |
| Repeat 2nd Side |
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 |
| Cobra or Upward Dog | Bhujangasana or Urdvha Mukha Svanasana |
| Downward Dog | Adhho Mukha Savasana |
| High Lunge | |
| Revolved Side Angle | Parivrita Parshvakonasana |
| Repeat 2nd Side |
Standing Poses
| Shoulder Opening With Strap | |
| Wide Legged Forward Bend | Prasarita Padottanasana |
| Triangle | Trikonasana |
| Standing Twists Against The Wall |
Seated Poses and Inversion
| Flow to Floor | |
| Dragonfly | |
| Headstand | Sirsasana |
| Child’s Pose | Balasana |
| Half Lord of The Fishes Pose | Ardha Matsyendrasana |
| Cow Faced Pose | Gomukasana |
| Wide Legged Forward Bend | Upavista Konasana |
| Bridge or Full Wheel | Setu Bandha or Urdvha Dhanurasana |
| Revolved Abdomen Pose | Jathara Parivartanasana |
| Corpse Pose | Savasana |
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