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 |
AcroCore Yoga Sequence – 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 |
| Seated Twist | |
| Seated Side Bend | |
| Boat | Navasana |
| Cat Cow | Chakravakasana |
| Downward Dog | Adhho Mukha Savasana |
| Standing Forward Bend | Uttanasana |
Flow – 3x each side
| Mountain Pose | Tadasana |
| Standing Side Bend | |
| Chair | Utkatasana |
| Standing Forward Bend | Uttanasana |
| Plank or 4 Limbed Staff Pose | Plank or Chaturanga |
| Cobra or Upward Dog | Bhujangasana or Urdvha Mukha Svanasana |
| Downward Dog | Adhho Mukha Savasana |
| Flip Dog/ Wild Thing (2nd and 3rd Rounds) | Camatkarasana |
| Revolved Side Angle – variation rolling to outside of foot | Parivrtta Parsvakonasana |
| Squat | |
| Revolved Side Angle | Parivrtta Parsvakonasana |
| Downward Dog | Adhho Mukha Savasana |
| Flip Dog/ Wild Thing (2nd and 3rd Rounds) | Camatkarasana |
| Revolved Side Angle | Parivrtta Parsvakonasana |
| Squat | |
| Revolved Side Angle | Parivrtta Parsvakonasana |
Standing Poses
| Extended Hand to Big Toe Pose | Utthita Hasta Padangustasana |
| Wide Legged Forward Bend | Prasarita Padottanasana |
| Warrior 1 | Virabhadrasana 1 |
| Revolved Triangle | Parivta Trikonasana |
Seated and Inversions
| Head Stand | Sirsasana |
| Staff Pose | Dandasana |
| Seated Forward Bend | Pashimottanasana |
| Half Lord of the Fishes Pose | Ardha Matsyendrasana |
| Cow Faced Pose | Gomukasana |
| Wide Angle Seated Forward Bend | Upavista Konasana |
| Bridge or Full Wheel | Setu Bandha or Udhva Dhanurasana |
| Supine Spinal Twist | |
| 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 |
