AcroCore - Seattle Yoga and Fitness with Andreas Fetz » hips http://www.acrocore.com Seattle Yoga and Fitness with Andreas Fetz Thu, 02 Sep 2010 04:30:04 +0000 http://wordpress.org/?v=2.9.1 en hourly 1 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 AcroCore Yoga Sequence – Hips http://www.acrocore.com/yoga-sequence-anatomical-focus-hips/ http://www.acrocore.com/yoga-sequence-anatomical-focus-hips/#comments Sat, 03 Oct 2009 21:53:05 +0000 Andreas http://www.acrocore.com/?p=476 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
]]> http://www.acrocore.com/yoga-sequence-anatomical-focus-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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