AcroCore Yoga Sequence – Dhanurasana/Bow II

Andreas — Mon, 15 Feb 2010 01:37:31 +0000

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

Seattle Yoga with Andreas Fetz » Bow

AcroCore Yoga Sequence – Dhanurasana/Bow II