AcroCore Yoga Sequence – Urdvha Dhanurasana/ Full Wheel
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
| Hero Pose | Virasana |
| Core Work – Scissor Crunch (1, 2) | |
| Boat | Navasana |
| Cat Cow | Chakravakasana |
| Low Lunge | Anjaneyasana |
| Half Splits | Ardha Hanumanasana |
| Downward Dog | Adhho Mukha Savasana |
Flow 1 – 2x
| Mountain Pose | Tadasana |
| Standing Side Bend | |
| Chair | Utkatasana |
| Standing Forward Bend | Uttanasana |
| Half Standing Forward Bend | Ardha Uttanasana |
| Plank or 4 Limbed Staff Pose | Plank or Chaturanga |
| Locust | Salambhasana |
| Downward Dog | Adhho Mukha Savasana |
| Warrior 1 – bend elbows behind head | Virabhadrasana 1 |
| Repeat 2nd Side |
Flow 2 – 2x
| Mountain Pose | Tadasana |
| Chair | Utkatasana |
| Revolved Chair – each side | 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 |
| Revolved Side Angle | Parivrtta Parsvakonasana |
| Downward Dog | Adhho Mukha Savasana |
| Repeat 2nd Side |
Standing Poses
| Eagle | Garudasana |
| Wide Legged Forward Bend | Prasarita Padottanasana |
| Wide Legged Squat | |
| Wide Legged Forward Bend C | Prasarita Padottanasana |
| Side Runners Stretch | |
| Side Splits | Samakonasana |
Flow 3 – 1x
| Mountain Pose | Tadasana |
| Standing Forward Bend | Uttanasana |
| Half Standing Forward Bend | Ardha Uttanasana |
| Plank | Plank |
| Locust | Salambhasana |
| Downward Dog | Adhho Mukha Savasana |
| Wild Thing | Camatkarasana |
| Pigeon (1, 2) | Eka Pada Rajakopatasana |
| Repeat 2nd Side |
Seated Poses and Inversion
| Prone Shoulder Opening Twists | |
| Seated Forward Bend | Pashimottanasana |
| Wide Legged Forward Bend | Upavista Konasana |
| Plow | Halasana |
| Shoulderstand | Sarvangasana |
| Fish Pose | Matsyasana |
| Bridge or Full Wheel | Setu Bandha or Urdvha Dhanurasana |
| Reclined Hand to Big Toe Pose (1, 2, 3) | Supta Padangusthasana |
| Corpse Pose | Savasana |
2 Comments so far
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I just did urdvha dhanurasana for the first time yesterday and I was so excited I decided to find more sequences that would help me continue. So exhilarating! I’m also a yoga teacher and I think this is a great flow/sequence. Thank you for being so gracious in sharing your knowledge.
Thanks for the note. I’m planning a new redesign of the site and will have some more to put up soon. I’ve been a little lax on getting new ones up, but glad you found it useful.