AcroCore Yoga Sequence – Upward Facing Two-Foot Staff Pose/ Dwi Pada Viparita Dandasana
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 – Scissors (1, 2, 3) | |
| Core Work – Scissor Crunch (1, 2) | |
| Boat | Navasana |
| Cat Cow | Chakravakasana |
| Downward Dog | Adhho Mukha Savasana |
| Low Lunge | Anjaneyasana |
| Half Splits | Ardha Hanumanasana |
Flow 1 – 2x
| Mountain Pose | Tadasana |
| Standing Twist on Tiptoes | |
| 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 |
| High Lunge w/ Elbows Bent | |
| Half Frog | Ardha Bhekasana |
| Repeat 2nd Side |
Flow 2 – 2x
| Mountain Pose | Tadasana |
| Standing Forward Bend | Uttanasana |
| Half Standing Forward Bend | Ardha Uttanasana |
| Plank | Plank |
| Side Plank | Vasisthasana |
| Downward Dog | Adhho Mukha Savasana |
| Lunge with Leg Inside Torso | |
| Wide Legged Squat | |
| Step Back – Lunge with Torso inside Leg | |
| Plank or 4 Limbed Staff Pose | Plank or Chaturanga |
| Cobra or Upward Dog | Bhujangasana or Urdvha Mukha Svanasana |
| Downward Dog | Adhho Mukha Savasana |
| Standing Forward Bend | Uttanasana |
| Mountain Pose | Tadasana |
Standing Poses
| Wide Legged Forward Bend | Prasarita Padottanasana |
| Warrior 2 | Virabhadrasana 2 |
| Side Angle Pose | Parshvakonasana |
| High Lunge | |
| Warrior 3 | Virabhadrasana 3 |
| Wide Legged Forward Bend C | Prasarita Padottanasana |
| Repeat 2nd Side |
Seated Poses and Inversion
| Flow to Floor | |
| Dragonfly | |
| Headstand | Sirsasana |
| Child’s Pose | Balasana |
| Wide Legged Seated Forward Bend | Upavista Konasana |
| Half Lord of the Fishes Pose | Ardha Matsyendrasana |
| Bridge, Full Wheel, or Upward Facing Two Foot Staff Pose | Setu Bandha, Urdvha Dhanurasana, or Dwi Pada Viparita Dandasana |
| Revolved Abdomen Pose | Jathara Parivartanasana |
| Corpse Pose | Savasana |
No comments yet. Be the first.
Leave a reply
