Seattle Yoga with Andreas Fetz » sequence 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 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
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