AcroCore Yoga Sequence – Twists and Flow
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 |
| Simple Supine Twists | |
| Core Work | |
| Boat | Navasana |
| Cat Cow | Chakravakasana |
| Thread the Needle/ Under the Bed (flow 3x then hold) | |
| Downward Dog | Adhho Mukha Savasana |
Flow 1 – 2x
| 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 |
| Cobra or Upward Dog | Bhujangasana or Urdvha Mukha Svanasana |
| Downward Dog | Adhho Mukha Savasana |
| Flow 3x from High Lunge to Intense Side Stretch Pose/ Pyramid | Parsvottanasana |
| Repeat 2nd Side |
Flow 2 – 2x
| Mountain Pose | Tadasana |
| Chair | Utkatasana |
| Revolved Chair – each side | Parivrta Uttanasana |
| 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 |
| Revolved Side Angle | Parivrtta Parsvakonasana |
| Flow to Downward Dog | Adhho Mukha Savasana |
| Repeat 2nd Side |
Flow 3 – 1x
| 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 |
| Low Lunge w/ Torso Inside Leg | Anjaneyasana |
| Pigeon | Eka Pada Rajakapotasana |
Standing Poses
| One Legged Chair | |
| Triangle | Trikonasana |
| Wide Legged Forward Bend w/ twists | Prasarita Padottanasana |
| Side Runners Stretch |
Seated Poses and Inversion
| Seated Forward Bend | Pashimottanasana |
| Head to Knee Pose | Janu Sirsasana |
| Half Lord of the Fishes Pose | Ardha Matsyendrasana |
| Plow | Halasana |
| Shoulderstand | Sarvangasana |
| Fish Pose | Matsyasana |
| Reclined Big Toe Pose | Supta Padangusthasana |
| Simple Supine Twists | |
| Corpse Pose | Savasana |
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