AcroCore - Seattle Yoga and Fitness with Andreas Fetz » low back 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 New Sequence – Week of 7/20 Anatomical Focus – Low Back / Twisting http://www.acrocore.com/sequence-anatomical-focus-low-back-twisting/ http://www.acrocore.com/sequence-anatomical-focus-low-back-twisting/#comments Sun, 20 Sep 2009 22:27:39 +0000 Andreas http://www.acrocore.com/?p=357 Some of the students in my class have expressed interest in the sequences that I create each week, and I’ve finally been getting around to organizing them in a way that I can share. I’m going to try and refine my method here so that it’s as useful as possible. If you have any ideas for how to improve the usefulness of these sequences, or if you have any questions about any part of these, please feel free to e-mail me. I’ll be putting each of these into separate blog posts, so I’m starting with a bit of a backlog and will hopefully catch up so I can stay current in the future. So here is the first of the sequences. This one is for the week of 7-20 with a low back / twisting anotomical focus. I’ve included links to images for those poses which I have images for (filling this out with actual photos of the poses is another big project I’ll get around to at some point). I hope that you find these helpful.

Grounding and Warm Up

Accomplished Pose Siddhasana
Reclined Eagle (elbows to knees – core work) Supta Garudasana
Supine Spinal Twists
Boat Navasana
Cat Cow Chakravakasana
Downward Dog Adhho Mukha Savasana

Flow – 2x each side

Mountain Pose Tadasana
Chair Utkatasana
Revolved Chair Parivrtta Utkatasana
Standing Side Bends Chandrasana
Standing Forward Bend Uttanasana
Standing Splits Urdhva Prasarita Eka Padasana
Low Lunge (option w/ hands clasped behind head) Anjaneyasana
Revolved Side Angle Parivrta Parsvakonasana
Cobra Bhujangasana

Standing Poses

Extended Hand to Big Toe Pose Utthita Hasta Padangustasana
Warrior 3 Virabhadrasana 3
Side Runner’s Stretch
Wide Legged Forward Bend Prasarita Padottanasana
Warrior 2 Virabhadrasana 2
Side Angle Pose Parsvakonasana

Seated and Inversions

Prone Shoulder Twist
Staff Pose Dandasana
Seated Forward Bend Pashimottanasana
Head to Knee Pose Janu Sirsasana
Plow Halasana
Shoulderstand Sarvangasana
Fish Pose Matsyasana
Reclined Pigeon Supta Eka Pada Rajakapotasana
Bridge or Full Wheel Setu Bandha or Urdhva Dhanurasana
Supine Spinal Twists
Corpse Pose Savasana
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