New Sequence – Week of 7/27 Anatomical Focus – Core
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
| Bound Angle Pose/ Cobbler’s Pose | Baddha Konasana |
| Boat (w/ block between thighs) | Navasana |
| Wide Legged Child’s Pose | Balasana – Variation |
| Downward Dog | Adhho Mukha Savasana |
| Side Plank | Vasisthasana |
| Four Limbed Staff Pose | Chaturanga Dandasana |
| Locust Pose | Salambhasana |
| Downward Dog | Adhho Mukha Savasana |
| Standing Forward Bend | Uttanasana |
Flow – 2x each side
| Mountain Pose | Tadasana |
| Standing Forward Bend | Uttanasana |
| Downward Dog | Adhho Mukha Savasana |
| Flip Dog/ Wild Thing | Camatkarasana |
| Warrior 1 | Virabhadrasana 1 |
| Side Runner’s Stretch | |
| Triangle | Utthita Trikonasana |
| Warrior 2 | Virabhadrasana 2 |
Standing Poses
| Tree Pose | Vrksasana |
| Hammock (Wide Legged Forward Bend – Stretch Hands Out) | |
| Wide Legged Forward Bend w/ Twists | Prasarita Padottanasana |
| Lunge with torso inside leg |
Core and Seated
| Scissor – (knee to opposite elbow) | |
| Reclined Staff Pose | Supta Dandasana |
| Scissor one leg down, reach beyond thigh and hold | |
| Sleeping Crow | Supta Bakasana |
| Bridge or Full Wheel | Setu Bandha or Udhva Dhanurasana |
| Reclined Big Toe Pose | Supta Padangusthasana |
| Seated Forward Bend | Pashimottanasana |
| Revolved Head-to-Knee Pose | Parivrta Janu Sirsasana |
| Half Lord of the Fishes Pose | Ardha Matsyendrasana |
| Cow Face Pose | Gomukhasana |
| Wide Angle Seated Forward Bend | Upavista Konasana |
| Supine Pigeon | Supta Kapotasana |
| Supine Spinal Twist | |
| Corpse Pose | Savasana |
2 Comments so far
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Andreas,
These are great. I like the division into warm-up, flow, etc. and the use of names of asanas in both languages. At first I was troubled by not remembering what some of the poses were, but then realized I could click for a pic! This is a really clear and useful tool. Your sequences are always so well thought out and interesting … so much to learn. Thanks, mary
Thanks Mary,
I hope these are useful to you. Hope to see you on the mat sometime in the future.