Seattle Yoga with Andreas Fetz » hamstrings http://www.acrocore.com As seen at Yoga Life and 8 Limbs studios Fri, 16 Dec 2011 15:05:14 +0000 en hourly 1 http://wordpress.org/?v=3.1 AcroCore Yoga Sequence – Hamstrings http://www.acrocore.com/acrocore-yoga-sequence-hamstrings/ http://www.acrocore.com/acrocore-yoga-sequence-hamstrings/#comments Tue, 27 Apr 2010 16:11:09 +0000 Andreas http://www.acrocore.com/?p=2394 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
]]> http://www.acrocore.com/acrocore-yoga-sequence-hamstrings/feed/ 0 AcroCore Yoga Sequence – Hamstrings and Quads http://www.acrocore.com/acrocore-yoga-sequence-hamstrings-and-quads/ http://www.acrocore.com/acrocore-yoga-sequence-hamstrings-and-quads/#comments Sat, 13 Mar 2010 18:32:52 +0000 Andreas http://www.acrocore.com/?p=1428 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
]]> http://www.acrocore.com/acrocore-yoga-sequence-hamstrings-and-quads/feed/ 0 AcroCore Yoga Sequence – Hamstrings and Outer Hips http://www.acrocore.com/acrocore-yoga-sequence-hamstrings-and-outer-hips/ http://www.acrocore.com/acrocore-yoga-sequence-hamstrings-and-outer-hips/#comments Sat, 31 Oct 2009 18:28:10 +0000 Andreas http://www.acrocore.com/?p=549 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
]]> http://www.acrocore.com/acrocore-yoga-sequence-hamstrings-and-outer-hips/feed/ 0 Week of 9-21-09 Anatomical Focus – Hips and Hamstrings http://www.acrocore.com/week-of-9-21-09-anatomical-focus-hips-and-hamstrings/ http://www.acrocore.com/week-of-9-21-09-anatomical-focus-hips-and-hamstrings/#comments Sun, 27 Sep 2009 21:30:33 +0000 Andreas http://www.acrocore.com/?p=469 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
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