AcroCore Yoga Sequence – Shoulders III
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 |
| Seated Twists | |
| Core Work – Reclined Eagle (1, 2) | |
| Boat | Navasana |
| Cat Cow | Chakravakasana |
| Gate Pose | Parighasana |
| Downward Dog | Adhho Mukha Savasana |
| Low Lunge w/ Gomukasana arms | Anjaneyasana |
| Plank | Plank |
| Cobra | Bhujangasana |
Flow 1 – 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 |
| One Legged Down Dog | |
| Flow 3x to | |
| One Legged Plank | |
| Warrior 1 | Virabhadrasana 1 |
| Repeat 2nd Side |
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 |
| Cobra or Upward Dog | Bhujangasana or Urdvha Mukha Svanasana |
| Downward Dog | Adhho Mukha Savasana |
| High Lunge | |
| Revolved Side Angle | Parivrita Parshvakonasana |
| Repeat 2nd Side |
Standing Poses
| Shoulder Opening With Strap | |
| Wide Legged Forward Bend | Prasarita Padottanasana |
| Triangle | Trikonasana |
| Standing Twists Against The Wall |
Seated Poses and Inversion
| Flow to Floor | |
| Dragonfly | |
| Headstand | Sirsasana |
| Child’s Pose | Balasana |
| Half Lord of The Fishes Pose | Ardha Matsyendrasana |
| Cow Faced Pose | Gomukasana |
| Wide Legged Forward Bend | Upavista Konasana |
| Bridge or Full Wheel | Setu Bandha or Urdvha Dhanurasana |
| Revolved Abdomen Pose | Jathara Parivartanasana |
| Corpse Pose | Savasana |
AcroCore Yoga Sequence – Shoulders II
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 – Scissor Crunch (1, 2) | |
| Core Work – Leg Lowers and Raises | |
| Boat | Navasana |
| Cat Cow w/ Extended Arm and Extended Leg | Chakravakasana |
| Child’s Pose – walk hands to either side | Balasana |
| Downward Dog | Adhho Mukha Savasana |
| Low Lunge | Anjaneyasana |
| Flow 3x to | |
| Half Splits | Ardha Hanumanasana |
| Plank | Plank |
| Locust – (inhale open legs and bend at elbows, exhale extend – 3x) | Salambhasana |
Flow 1 – 3x
| Mountain Pose | Tadasana |
| Chair | Utkatasana |
| Revolved Chair (both sides) | Parivrta 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 |
| High Lunge – (flow w/ breath – extend torso over thigh, inhale back up) | |
| Revolved Side Angle | Parivrita Parshvakonasana |
| Repeat 2nd Side |
Standing Poses
| Eagle | Garudasana |
| Wide Legged Forward Bend | Prasarita Padottanasana |
| Warrior 2 w/ arm around back | Virabhadrasana 2 |
| Triangle w/ arm around back | Trikonasana |
| Repeat 2nd Side |
Seated Poses and Inversion
| Flow to Floor | |
| Prone Shoulder Opening Twists | |
| Headstand | Sirsasana |
| Child’s Pose | Balasana |
| Pose Dedicated to the Sage Marichi C | Marichyasana C |
| Head to Knee Forward Bend | Janu Sirsasana |
| Wide Legged Forward Bend | Upavista Konasana |
| Bridge or Full Wheel | Setu Bandha or Urdvha Dhanurasana |
| Thread the Needle | |
| Revolved Abdomen Pose | Jathara Parivartanasana |
| Corpse Pose | Savasana |
AcroCore Yoga Sequence – Upward Facing Two-Foot Staff Pose/ Dwi Pada Viparita Dandasana
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 – Scissors (1, 2, 3) | |
| Core Work – Scissor Crunch (1, 2) | |
| Boat | Navasana |
| Cat Cow | Chakravakasana |
| Downward Dog | Adhho Mukha Savasana |
| Low Lunge | Anjaneyasana |
| Half Splits | Ardha Hanumanasana |
Flow 1 – 2x
| Mountain Pose | Tadasana |
| Standing Twist on Tiptoes | |
| 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 |
| High Lunge w/ Elbows Bent | |
| Half Frog | Ardha Bhekasana |
| Repeat 2nd Side |
Flow 2 – 2x
| Mountain Pose | Tadasana |
| Standing Forward Bend | Uttanasana |
| Half Standing Forward Bend | Ardha Uttanasana |
| Plank | Plank |
| Side Plank (1, 2, 3) | Vasisthasana |
| Downward Dog | Adhho Mukha Savasana |
| Lunge with Leg Inside Torso | |
| Wide Legged Squat | |
| Step Back – Lunge with Torso inside Leg | |
| Plank or 4 Limbed Staff Pose | Plank or Chaturanga |
| Cobra or Upward Dog | Bhujangasana or Urdvha Mukha Svanasana |
| Downward Dog | Adhho Mukha Savasana |
| Standing Forward Bend | Uttanasana |
| Mountain Pose | Tadasana |
Standing Poses
| Wide Legged Forward Bend | Prasarita Padottanasana |
| Warrior 2 | Virabhadrasana 2 |
| Side Angle | Parshvakonasana |
| High Lunge | |
| Warrior 3 | Virabhadrasana 3 |
| Wide Legged Forward Bend | Prasarita Padottanasana |
| Repeat 2nd Side |
Seated Poses and Inversion
| Flow to Floor | |
| Dragonfly | |
| Headstand | Sirsasana |
| Child’s Pose | Balasana |
| Wide Legged Seated Forward Bend | Upavista Konasana |
| Half Lord of the Fishes Pose | Ardha Matsyendrasana |
| Bridge, Full Wheel, or Upward Facing Two Foot Staff Pose | Setu Bandha, Urdvha Dhanurasana, or Dwi Pada Viparita Dandasana |
| Revolved Abdomen Pose | Jathara Parivartanasana |
| Corpse Pose | Savasana |
AcroCore Yoga Sequence – Dhanurasana/Bow II
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
| Easy Pose | Siddhasana |
| Core Work – Leg Raises | |
| Boat | Navasana |
| Cat Cow | Chakravakasana |
| Child’s Pose | Balasana |
| Downward Dog | Adhho Mukha Savasana |
| Low Lunge | Anjaneyasana |
| Locust | Salambhasana |
Flow 1 – 2x
| Mountain Pose | Tadasana |
| Standing Twist on Tiptoes | |
| Standing Back Bend | Anuvittasana |
| Standing Forward Bend w/ hands clasped behind back | Uttanasana |
| Step Back to High Lunge | |
| Plank or 4 Limbed Staff Pose | Plank or Chaturanga |
| Cobra or Upward Dog | Bhujangasana or Urdvha Mukha Svanasana |
| Downward Dog | Adhho Mukha Savasana |
| Step Forward to High Lunge | |
| Standing Forward Bend w/ hands clasped behind back | Uttanasana |
| Standing Back Bend | Anuvittasana |
| Mountain Pose | Tadasana |
| Repeat 2nd Side |
Flow 2 – 2x
| Mountain Pose | Tadasana |
| Chair | Utkatasana |
| Revolved Chair | Parivrta Utkatasana |
| Revolved Side Angle | Parivrtta Parsvakonasana |
| Plank or 4 Limbed Staff Pose | Plank or Chaturanga |
| Cobra or Upward Dog | Bhujangasana or Urdvha Mukha Svanasana |
| Downward Dog | Adhho Mukha Savasana |
| Repeat 2nd Side |
Standing Poses
| Extended Hand to Big Toe Pose (1, 2, 3) | |
| Wide Legged Forward Bend 1 | Prasarita Padottanasana |
| Wide Legged Forward Bend – Fold to One Leg | Prasarita Padottanasana |
| Warrior 2 | Virabhadrasana 2 |
| Triangle | Trikonasana |
| Half Moon | Ardha Chandrasana |
| Skull Brightener Breath | Kapalabhati |
Seated Poses and Inversion
| Flow to Floor | |
| Locust or Bow | Salambhasana or Dhanurasana |
| Headstand | Sirsasana |
| Child’s Pose | Balasana |
| Wide Legged Forward Bend | Upavista Konasana |
| Half Lord of the Fishes Pose | Ardha Matsyendrasana |
| Thread the Needle | |
| Reclined Hand to Big Toe Pose (1, 2, 3) | Supta Padangusthasana |
| Happy Baby | Ananda Balasana |
| Corpse Pose | Savasana |
AcroCore Yoga Sequence – Urdvha Dhanurasana/ Full Wheel
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
| Hero Pose | Virasana |
| Core Work – Scissor Crunch (1, 2) | |
| Boat | Navasana |
| Cat Cow | Chakravakasana |
| Low Lunge | Anjaneyasana |
| Half Splits | Ardha Hanumanasana |
| Downward Dog | Adhho Mukha Savasana |
Flow 1 – 2x
| Mountain Pose | Tadasana |
| Standing Side Bend | |
| Chair | Utkatasana |
| 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 |
| Warrior 1 – bend elbows behind head | Virabhadrasana 1 |
| Repeat 2nd Side |
Flow 2 – 2x
| Mountain Pose | Tadasana |
| Chair | Utkatasana |
| Revolved Chair – each side | Parivrta 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 |
| Revolved Side Angle | Parivrtta Parsvakonasana |
| Downward Dog | Adhho Mukha Savasana |
| Repeat 2nd Side |
Standing Poses
| Eagle | Garudasana |
| Wide Legged Forward Bend 1 | Prasarita Padottanasana |
| Wide Legged Squat | |
| Wide Legged Forward Bend 2 | Prasarita Padottanasana |
| Side Runners Stretch | |
| Side Splits | Samakonasana |
Flow 3 – 1x
| Mountain Pose | Tadasana |
| Standing Forward Bend | Uttanasana |
| Half Standing Forward Bend | Ardha Uttanasana |
| Plank | Plank |
| Locust | Salambhasana |
| Downward Dog | Adhho Mukha Savasana |
| Wild Thing | Camatkarasana |
| Pigeon (1, 2) | Eka Pada Rajakopatasana |
| Repeat 2nd Side |
Seated Poses and Inversion
| Prone Shoulder Opening Twists | |
| Seated Forward Bend | Pashimottanasana |
| Wide Legged Forward Bend | Upavista Konasana |
| Plow | Halasana |
| Shoulder Stand | Sarvangasana |
| Fish Pose | Matsyasana |
| Bridge or Full Wheel | Setu Bandha or Urdvha Dhanurasana |
| Reclined Hand to Big Toe Pose (1, 2, 3) | Supta Padangusthasana |
| Corpse Pose | Savasana |
Acro Core Yoga Sequence – Shoulders
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 |
| Simple Twists | |
| Seated Side Bends | |
| Upward Plank/ Table Top | Purvottanasana |
| Boat Pose | Navasana |
| Cat Cow | Chakravakasana |
| Downward Dog | Adhho Mukha Savasana |
| Low Lunge | Anjaneyasana |
Flow 1 – 3x
| Mountain Pose | Tadasana |
| Standing Side Bends | |
| Chair | Utkatasana |
| Standing Forward Bend | Uttanasana |
| Half Standing Forward Bend | Ardha Uttanasana |
| Plank or 4 Limbed Staff Pose | Plank or Chaturanga |
| Side Plank | Vasistasana |
| Cobra or Upward Dog | Bhujangasana or Urdvha Mukha Svanasana |
| Downward Dog | Adhho Mukha Savasana |
| Low Lunge w/ Gomukasana arms | Anjaneyasana |
| Repeat 2nd Side |
Flow 2 – 3x
| 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 |
| Lunge with Forward Bend – Torso inside Leg | |
| Flow to Downward Dog | Adhho Mukha Savasana |
| Repeat 2nd Side |
Standing Poses
| Eagle | Garudasana |
| Standing Splits | |
| Low Lunge w/ Gomukasana arms | |
| Warrior 3 | Virabhadrasana 3 |
| Wide Legged Forward Bend | Prasarita Padottanasana |
| Warrior 2 w/ arm around back | Virabhadrasana 3 |
| Triangle w/ arm around back | Trikonasana |
Seated Poses and Inversion
| Prone Shoulder Opening Twists | |
| Baradvaja’s Pose | Baradvajasana |
| Double Pigeon / Fire Log Pose | Agnistambhasana |
| Seated Forward Bend | Pashimottanasana |
| Plow | Halasana |
| Shoulder Stand | Sarvangasana |
| Fish Pose | Matsyasana |
| Reclined Big Toe Pose | Supta Padangusthasana |
| Happy Baby | |
| Corpse Pose | Savasana |
AcroCore Yoga Sequence – Half Bound Lotus/Ardha Baddha Padmottanasana
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
| Hero Pose | Virasana |
| Supine Spinal Twists | |
| Reclined Big Toe Pose | Supta Padangusthasana |
| Core Work | |
| Boat Pose | Navasana |
| Thread the Needle/ Under the Bed | |
| Downward Dog | Adhho Mukha Savasana |
| Low Lunge | Anjaneyasana |
| High Lunge |
Flow 1 – 2x
| Mountain Pose | Tadasana |
| Half Chair | Ardha Utkatasana |
| 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 |
| Flow 3x from One Legged Down Dog to High Lunge | |
| Flow 3x from High Lunge to Intense Side Stretch Pose/ Pyramid | Parsvottanasana |
| Low Lunge | Anjaneyasana |
Flow 2 – 2x
| 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 |
| Warrior 2 | Virabhadrasana 2 |
| Triangle | Trikonasana |
| Extended Side Angle Pose | Utthita Parsvakonasana |
| Repeat 2nd Side |
Standing Poses
| Half Bound Lotus Standing Forward Bend | Ardha Baddha Padmottanasana |
| Wide Legged Forward Bend | Prasarita Padottanasana |
| Side Runners Stretch | |
| Side Splits | Samakonasa |
Seated Poses and Inversion
| Mountain Pose | Tadasana |
| Flow toDownward Dog | Adhho Mukha Savasana |
| Prone Shoulder Opening Twists | |
| Staff Pose | Dandasana | Seated Forward Bend | Pashimottanasana |
| Half Bound Lotus Seated Forward Bend | Ardha Baddha Padma Paschimottanasana |
| Plow | Halasana |
| Shoulder Stand | Sarvangasana |
| Fish Pose | Matsyasana |
| Reclined Big Toe Pose | Supta Padangusthasana |
| Happy Baby | |
| Corpse Pose | Savasana |
AcroCore Yoga Sequence – Back Focus
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 |
| Simple Twists | |
| Seated Side Bends | |
| Boat Pose | Navasana |
| Cat Cow w/ opposite leg and arm extended | Chakravakasana |
| Gate Pose | Parighasana |
| Downward Dog | Adhho Mukha Savasana |
| Low Lunge | Anjaneyasana |
| High Lunge |
Flow 1 – 3x
| 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 | Virabhadrasana 1 |
| Intense Side Stretch Pose/ Pyramid | Parsvottanasana |
| Repeat 2nd Side |
Flow 2 – 2x
| Mountain Pose | Tadasana |
| Revolved Chair – each side | Parivrta Uttanasana |
| 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 |
| Lunge with Forward Bend – Torso inside Leg | |
| Revolved Side Angle | Parivrtta Parsvakonasana |
| Flow to Downward Dog | Adhho Mukha Savasana |
| Repeat 2nd Side |
Standing Poses
| Lord of the Dancers Pose – w/ and w/o strap | Natarajasana |
| Wide Legged Forward Bend | Prasarita Padottanasana |
| Side Runners Stretch | |
| Warrior 2 | Virabhadrasana 2 |
| Extended Side Angle Pose | Utthita Parsvakonasana |
| Triangle | Trikonasana |
Seated Poses and Inversion
| Staff Pose | Dandasana | Seated Forward Bend | Pashimottanasana |
| Head to Knee Pose | Janu Sirsasana |
| Wide Angle Seated Forward Bend | Upavista Konasana |
| Plow | Halasana |
| Shoulder Stand | Sarvangasana |
| Fish Pose | Matsyasana |
| Reclined Big Toe Pose | Supta Padangusthasana |
| Happy Baby | |
| 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 Pose | 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 Pose | 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 |
| Extended 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 |
