AcroCore Yoga Sequence – Half Bound Lotus/Ardha Baddha Padmottanasana

January 17th, 2010 | Category: Sequences

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
Supine Spinal Twists
Reclined Big Toe Pose Supta Padangusthasana
Core Work
Boat Navasana
Thread the Needle/ Under the Bed
Downward Dog Adhho Mukha Savasana
Low Lunge Anjaneyasana
High Lunge

Flow 1 – 2x

Mountain Pose Tadasana
Half Chair Ardha Utkatasana
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
Flow 3x from One Legged Down Dog to High Lunge
Flow 3x from High Lunge to Intense Side Stretch Pose/ Pyramid Parsvottanasana
Low Lunge Anjaneyasana

Flow 2 – 2x

Mountain Pose Tadasana
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 2 Virabhadrasana 2
Triangle Trikonasana
Side Angle Pose Parsvakonasana
Repeat 2nd Side

Standing Poses

Half Bound Lotus Standing Forward Bend Ardha Baddha Padmottanasana
Wide Legged Forward Bend Prasarita Padottanasana
Side Runners Stretch
Side Splits Samakonasa

Seated Poses and Inversion

Mountain Pose Tadasana
Flow to Downward Dog Adhho Mukha Savasana
Prone Shoulder Opening Twists
Staff Pose Dandasana
Seated Forward Bend Pashimottanasana
Half Bound Lotus Seated Forward Bend Ardha Baddha Padma Paschimottanasana
Plow Halasana
Shoulderstand Sarvangasana
Fish Pose Matsyasana
Reclined Big Toe Pose Supta Padangusthasana
Happy Baby
Corpse Pose Savasana
No comments