AcroCore Yoga Sequence – Hamstrings
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!
Grouding and Warm Up
| Bridge (flow 3x reaching arms overhead) | Setu Bandha |
| Revolved Abdomen Pose (flow 3x then hold) | Jathara Parivartanasana |
| Boat | Navasana |
| Cat Cow | Chakravakasana |
| Under The Bed | |
| Downward Dog | Adhho Mukha Savasana |
Flow 1 – 5x (Sun Salutation A)
| 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 |
Flow 1 – 3x (Sun Salutation B Variation)
| 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 – Hold for 5 breaths | Virabhadrasana 1 |
| Repeat 2nd Side |
Flow 3 – 2x
| 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 |
| Low Lunge | Anjaneyasana |
| Half Splits or Full Splits | Ardha Hanumanasana or Hanumanasana |
| Repeat 2nd Side |
Standing Poses
| Extended Hand to Big Toe Pose (1, 2, 3) | Utthita_Hasta_Padangustasana |
| Wide Legged Forward Bend A variation | Prasarita Padottanasana |
| Revolved Triangle | Parivrta Trikonasana |
Seated Poses and Inversion
| Dragonfly | |
| Downward Dog | Adhho Mukha Savasana |
| Pigeon (1, 2) | Eka Pada Rajakopatasana |
| Seated Forward Bend | Pashimottanasana |
| Revolved Head To Knee Pose | Parivrtta Janu Sirsasana |
| Half Lord Of The Fishes Pose | Ardha Matsyendrasana |
| Plow | Halasana |
| Shoulderstand | Sarvangasana |
| Fish Pose | Matsyasana |
| Thread The Needle | |
| Revolved Abdomen Pose (flow 3x then hold) | Jathara Parivartanasana |
| Corpse Pose | Savasana |
AcroCore Yoga Sequence – Hamstrings and Quads
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!
Grouding and Warm Up
| Easy Pose | Siddhasana |
| Core Work – Straight Leg Sit-Ups | |
| Boat | Navasana |
| Cat Cow | Chakravakasana |
| Under The Bed | |
| Downward Dog | Adhho Mukha Savasana |
Flow 1 – 3x (Half Sun Salutation)
| Mountain Pose | Tadasana |
| Standing Forward Bend | Uttanasana |
| Half Standing Forward Bend | Ardha Uttanasana |
| Standing Forward Bend | Uttanasana |
Flow 2 – 2x
| Mountain Pose | Tadasana |
| Standing Side Bend | |
| Standing Forward Bend | Uttanasana |
| Half Standing Forward Bend | Ardha Uttanasana |
| Plank or 4 Limbed Staff Pose | Plank or Chaturanga |
| Locust | Salambhasana |
| Downward Dog | Adhho Mukha Savasana |
| High Lunge – Keep Fingertips on Mat | |
| Flow 3x to | |
| Intense Side Stretch/ Pyramid | Parsvottanasana |
| Repeat 2nd Side |
Flow 3 – 2x
| Chair | Utkatasana |
| Half Chair | Ardha Utkatasana |
| Warrior 1 | Virabhadrasana 1 |
| Warrior 3 | Virabhadrasana 3 |
| Low Lunge (option – pull back foot in toward hip) | Anjaneyasana |
| Step Forward to | |
| Standing Forward Bend | Uttanasana |
| Repeat 2nd Side |
Standing Poses
| Eagle | Garudasana |
| Wide Legged Forward Bend | Prasarita Padottanasana |
| Wide Legged Squat | |
| Side Runners Stretch |
Seated Poses and Inversion
| Flow to Floor | |
| Dragonfly | |
| Downward Dog | Adhho Mukha Savasana |
| Jump Through To | |
| Staff Pose | Dandasana |
| Seated Forward Bend | Pashimottanasana |
| Revolved Head to Knee Pose | Parivrta Janu Sirsasana |
| Wide Legged Forward Bend | Upavista Konasana |
| Plow | Halasana |
| Shoulderstand | Sarvangasana |
| Ear Pressure Pose | Karnapidasana |
| Thread the Needle | |
| Revolved Abdomen Pose | Jathara Parivartanasana |
| Corpse Pose | Savasana |
AcroCore Yoga Sequence – Hamstrings and Outer Hips
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 |
| Boat | Navasana |
| Thread the Needle/ Under the Bed | |
| Cat Cow | Chakravakasana |
| Downward Dog | Adhho Mukha Savasana |
Flow 3x each side
| Mountain Pose | Tadasana |
| Standing Side Bends | |
| Standing Forward Bend | Uttanasana |
| Half Standing Forward Bend | Ardha Uttanasana |
| Plank or 4 Limbed Staff Pose | Plank or Chaturanga |
| Locust (1st 2 rounds) Bow Pose (3rd Round) | Salambhasana and Dhanurasana |
| Downward Dog | Adhho Mukha Savasana |
| Low Lunge – flow with breath to half splits 3x then hold (optional Full Hanumanasana 3rd Round) | Anjaneyasana and Ardha Hanumanasana |
| Repeat 2nd Side |
Standing Poses
| Extended Hand to Big Toe Pose | Utthita Hasta Padangustasana |
| Wide Legged Forward Bend – with Twists | Prasarita Padottanasana |
| Warrior 2 | Virabhadrasana 2 |
| Triangle w/ arm wrapped around back | Trikonasana |
| Half Moon | Ardha Chandrasana |
| Skull Brightener Breath | Kapalabhati |
Seated Poses and Inversions
| Dragonfly | |
| Head Stand | Sirsasana |
| Double Pigeon / Fire Log Pose | Agnistambhasana |
| Cow Faced Pose | Gomukasana |
| Baradvaja’s Pose | Baradvajasana |
| Wide Angle Seated Forward Bend | Upavista Konasana |
| Wide Legged Plow | Halasana |
| Bridge or Full Wheel | Setu Bandha or Udhva Dhanurasana |
| Reclined Big Toe Pose | Supta Padangusthasana |
| Supine Twists | |
| Corpse Pose | Savasana |
Week of 9-21-09 Anatomical Focus – Hips and Hamstrings
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
| Scissor – (knee to opposite elbow) | |
| Reclined Staff Pose | Supta Dandasana |
| Scissor one leg down, reach beyond thigh and hold | |
| Boat | Navasana |
| Cat Cow | Chakravakasana |
| Child’s Pose -Walk hands to each side | Balasana |
| Downward Dog | Adhho Mukha Savasana |
| Standing Forward Bend | Uttanasana |
Flow – 2x each side
| Mountain Pose | Tadasana |
| Raise heels – Standing Twist | |
| Chair | Utkatasana |
| Standing Forward Bend | Uttanasana |
| Side Plank | Vasisthasana |
| Downward Dog | Adhho Mukha Savasana |
| Low Lunge (1st Round) | Anjaneyasana |
| High Lunge (2nd Round) | |
| Half Splits (1st Round) | Ardha Hanumanasana | Pyramid / Intense Side Stretch Pose (2nd Round) | Parsvottanasana |
Standing Poses
| One Legged Chair (option of arm balance or forward bend) | Eka Pada Utkatasana |
| Wide Legged Forward Bend | Prasarita Padottanasana |
| Warrior 2 | Virabhadrasana 2 |
| Side Angle Pose | Utthita Parsvakonasana |
| Bird of Paradise |
Seated and Inversions
| Head Stand | Sirsasana |
| Staff Pose | Dandasana |
| Seated Forward Bend | Pashimottanasana |
| Marichi’s Pose | Marichyasana A |
| Seated Pigeon – Hug Shin to Chest | |
| Bridge or Full Wheel | Setu Bandha or Udhva Dhanurasana |
| Supine Spinal Twist | |
| Corpse Pose | Savasana |
