AcroCore Yoga Sequence – Dhanurasana/Bow II

February 14th, 2010 | Category: Sequences, Yoga

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

Easy Pose Siddhasana
Core Work – Leg Raises
Boat Navasana
Cat Cow Chakravakasana
Child’s Pose Balasana
Downward Dog Adhho Mukha Savasana
Low Lunge Anjaneyasana
Locust Salambhasana

Flow 1 – 2x

Mountain Pose Tadasana
Standing Twist on Tiptoes
Standing Back Bend Anuvittasana
Standing Forward Bend w/ hands clasped behind back Uttanasana
Step Back to High Lunge
Plank or 4 Limbed Staff Pose Plank or Chaturanga
Cobra or Upward Dog Bhujangasana or Urdvha Mukha Svanasana
Downward Dog Adhho Mukha Savasana
Step Forward to High Lunge
Standing Forward Bend w/ hands clasped behind back Uttanasana
Standing Back Bend Anuvittasana
Mountain Pose Tadasana
Repeat 2nd Side

Flow 2 – 2x

Mountain Pose Tadasana
Chair Utkatasana
Revolved Chair Parivrta Utkatasana
Revolved Side Angle Parivrtta Parsvakonasana
Plank or 4 Limbed Staff Pose Plank or Chaturanga
Cobra or Upward Dog Bhujangasana or Urdvha Mukha Svanasana
Downward Dog Adhho Mukha Savasana
Repeat 2nd Side

Standing Poses

Extended Hand to Big Toe Pose (1, 2, 3)
Wide Legged Forward Bend 1 Prasarita Padottanasana
Wide Legged Forward Bend – Fold to One Leg Prasarita Padottanasana
Warrior 2 Virabhadrasana 2
Triangle Trikonasana
Half Moon Ardha Chandrasana
Skull Brightener Breath Kapalabhati

Seated Poses and Inversion

Flow to Floor
Locust or Bow Salambhasana or Dhanurasana
Headstand Sirsasana
Child’s Pose Balasana
Wide Legged Forward Bend Upavista Konasana
Half Lord of the Fishes Pose Ardha Matsyendrasana
Thread the Needle
Reclined Hand to Big Toe Pose (1, 2, 3) Supta Padangusthasana
Happy Baby Ananda Balasana
Corpse Pose Savasana
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