AcroCore - Seattle Yoga and Fitness with Andreas Fetz » Back http://www.acrocore.com Seattle Yoga and Fitness with Andreas Fetz Wed, 08 Sep 2010 22:16:46 +0000 http://wordpress.org/?v=2.9.1 en hourly 1 AcroCore Yoga Sequence – Back Focus http://www.acrocore.com/acrocore-yoga-sequence-back-focus/ http://www.acrocore.com/acrocore-yoga-sequence-back-focus/#comments Sat, 09 Jan 2010 19:31:35 +0000 Andreas http://www.acrocore.com/?p=569 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 Twists
Seated Side Bends
Boat Navasana
Cat Cow w/ opposite leg and arm extended Chakravakasana
Gate Pose Parighasana
Downward Dog Adhho Mukha Savasana
Low Lunge Anjaneyasana
High Lunge

Flow 1 – 3x

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
Warrior 1 Virabhadrasana 1
Intense Side Stretch Pose/ Pyramid Parsvottanasana
Repeat 2nd Side

Flow 2 – 2x

Mountain Pose Tadasana
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
Lunge with Forward Bend – Torso inside Leg
Revolved Side Angle Parivrtta Parsvakonasana
Flow to Downward Dog Adhho Mukha Savasana
Repeat 2nd Side

Standing Poses

Lord of the Dancers Pose – w/ and w/o strap Natarajasana
Wide Legged Forward Bend Prasarita Padottanasana
Side Runners Stretch
Warrior 2 Virabhadrasana 2
Side Angle Pose Parsvakonasana
Triangle Trikonasana

Seated Poses and Inversion

Staff Pose Dandasana
Seated Forward Bend Pashimottanasana
Head to Knee Pose Janu Sirsasana
Wide Angle Seated Forward Bend Upavista Konasana
Plow Halasana
Shoulderstand Sarvangasana
Fish Pose Matsyasana
Reclined Big Toe Pose Supta Padangusthasana
Happy Baby
Corpse Pose Savasana
]]> http://www.acrocore.com/acrocore-yoga-sequence-back-focus/feed/ 0 AcroCore Yoga Sequence – Back and Twists http://www.acrocore.com/acrocore-yoga-sequence-back-and-twists/ http://www.acrocore.com/acrocore-yoga-sequence-back-and-twists/#comments Sat, 31 Oct 2009 18:31:38 +0000 Andreas http://www.acrocore.com/?p=536 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 Twists
Boat Navasana
Cat Cow Chakravakasana
Gate Pose Parighasana
Downward Dog Adhho Mukha Savasana

Flow 1 – 2x each side

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
Warrior 1 Virabhadrasana 1
Repeat 2nd Side

Flow 2 – 1x each side

Mountain Pose Tadasana
Chair Utkatasana
Revolved Chair Parivrta Uttanasana
Revolved Side Angle Parivrtta Parsvakonasana
Low Lunge Anjaneyasana
Lunge with Forward Bend – Torso inside Leg
Optional Arm Balance Eka Pada Koundiyanasana II
Downward Dog Adhho Mukha Savasana
Standing Forward Bend Uttanasana
Chair Utkatasana
Mountain Pose Tadasana
Repeat 2nd Side

Standing Poses

Eagle Garudasana
Warrior 3 Virabhadrasana 3
Wide Legged Forward Bend – with Twists Prasarita Padottanasana
Skull Brightener Breath Kapalabhati
Warrior 2 Virabhadrasana 2
Side Angle Pose Parsvakonasana
Half Moon Ardha Chandrasana

Seated Poses

Staff Pose Dandasana
Seated Forward Bend Pashimottanasana
Half Lord of the Fishes Pose Ardha Matsyendrasana
Wide Angle Seated Forward Bend Upavista Konasana
Plow Halasana
Shoulderstand Sarvangasana
Fish Pose Matsyasana
Bridge or Full Wheel (1st round with block between thighs) Setu Bandha or Udhva Dhanurasana
Supine Twists
Corpse Pose Savasana
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