Seattle Yoga with Andreas Fetz » Sequences 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 http://www.acrocore.com/acrocore-yoga-sequence-hamstrings/ http://www.acrocore.com/acrocore-yoga-sequence-hamstrings/#comments Tue, 27 Apr 2010 16:11:09 +0000 Andreas http://www.acrocore.com/?p=2394 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

Bridge (flow 3x reaching arms overhead) Setu Bandha
Revolved Abdomen Pose (flow 3x then hold) Jathara Parivartanasana
Boat Navasana
Cat Cow Chakravakasana
Under The Bed
Downward Dog Adhho Mukha Savasana

Flow 1 – 5x (Sun Salutation A)

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

Flow 1 – 3x (Sun Salutation B Variation)

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 – Hold for 5 breaths Virabhadrasana 1
Repeat 2nd Side

Flow 3 – 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
Low Lunge Anjaneyasana
Half Splits or Full Splits Ardha Hanumanasana or Hanumanasana
Repeat 2nd Side

Standing Poses

Extended Hand to Big Toe Pose (1, 2, 3) Utthita_Hasta_Padangustasana
Wide Legged Forward Bend A variation Prasarita Padottanasana
Revolved Triangle Parivrta Trikonasana

Seated Poses and Inversion

Dragonfly
Downward Dog Adhho Mukha Savasana
Pigeon (1, 2) Eka Pada Rajakopatasana
Seated Forward Bend Pashimottanasana
Revolved Head To Knee Pose Parivrtta Janu Sirsasana
Half Lord Of The Fishes Pose Ardha Matsyendrasana
Plow Halasana
Shoulderstand Sarvangasana
Fish Pose Matsyasana
Thread The Needle
Revolved Abdomen Pose (flow 3x then hold) Jathara Parivartanasana
Corpse Pose Savasana
]]> http://www.acrocore.com/acrocore-yoga-sequence-hamstrings/feed/ 0 AcroCore Yoga Sequence – Backbends http://www.acrocore.com/acrocore-yoga-sequence-backbends/ http://www.acrocore.com/acrocore-yoga-sequence-backbends/#comments Tue, 27 Apr 2010 04:26:08 +0000 Andreas http://www.acrocore.com/?p=2385 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

Hero Pose Virasana
Shoulder Openers in Virasana- (1 – w/ strap, 2 – eagle arms, 3 – hands clasped behind back)
Revolved Abdomen Pose (flow 3x then hold) Jathara Parivartanasana
Core Work – Scissor Crunch (1, 2)
Boat Navasana
Cat Cow Chakravakasana
Downward Dog Adhho Mukha Savasana
High Lunge

Flow 1 – 4x

Mountain Pose Tadasana
Standing Forward Bend Uttanasana
Low Lunge w/ hands clasped behind back Anjaneyasana
Plank Plank
Half Frog Ardha Bhekasana
Downward Dog Adhho Mukha Savasana
Low Lunge w/ hands clasped behind back Anjaneyasana
Standing Forward Bend Uttanasana
Mountain Pose Tadasana
Repeat 2nd Side

Standing Poses

Eagle Garudasana
Warrior 2 Virabhadrasana 2
Reverse Warrior
Flow 3x to
Side Angle Pose Parshvakonasana
Revolved Side Angle Pose Parivrita Parshvakonasana
Revolved Triangle Parivrta Trikonasana

Seated Poses and Inversion

Cow lift leg then grab w/ opposite hand for backbend Bitilasana (variation)
Heart Pose (Hips over knees. Walk hands forward. Drop chest to floor) Anahata Asana
Bow Dhanurasana
Downward Dog Adhho Mukha Savasana
Seated Forward Bend Pashimottanasana
Upward Plank Purvottanasana
Half Lord Of The Fishes Pose Ardha Matsyendrasana
Fire Log Pose Agnistambhasana
Plow Halasana
Shoulderstand Sarvangasana
Fish Pose Matsyasana
Reclined Hand to Big Toe Pose (1, 2, 3) Supta Padangusthasana
Revolved Abdomen Pose (flow 3x then hold) Jathara Parivartanasana
Corpse Pose Savasana
]]> http://www.acrocore.com/acrocore-yoga-sequence-backbends/feed/ 0 AcroCore Yoga Sequence – Outer Hips http://www.acrocore.com/acrocore-yoga-sequence-outer-hips/ http://www.acrocore.com/acrocore-yoga-sequence-outer-hips/#comments Mon, 26 Apr 2010 23:51:01 +0000 Andreas http://www.acrocore.com/?p=2377 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
Seated Side Bend
Core Work – Scissor Crunch (1, 2)
Boat Navasana
Cat Cow Chakravakasana
Downward Dog Adhho Mukha Savasana
Low Lunge Anjaneyasana
High Lunge

Flow 1 – 2x

Mountain Pose Tadasana
Chair Utkatasana
Standing Forward Bend Uttanasana
Half Standing Forward Bend Ardha Uttanasana
Plank Plank
Cobra or Upward Dog Bhujangasana or Urdvha Mukha Svanasana
Downward Dog Adhho Mukha Savasana
Revolved Lunge
Torso Inside Leg Outer Hip Stretch (roll to outside of front foot)
Repeat 2nd Side

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 1 Virabhadrasana 1
Warrior 3 Virabhadrasana 3
Warrior 2 Virabhadrasana 2
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

Wide Legged Squat
Wide Legged Forward Bend A variation Prasarita Padottanasana
Side Runners Stretch
Wide Legged Forward Bend C variation Prasarita Padottanasana
Extended Hand to Big Toe Pose (1, 2, 3) Utthita_Hasta_Padangustasana

Seated Poses and Inversion

Flow to Floor
Dragonfly
Headstand Sirsasana
Pigeon (1, 2) Eka Pada Rajakopatasana
Staff Pose Dandasana
Seated Pigeon
Revolved Heron Parivrtta Kraunchasana
Half Lord Of The Fishes Pose Ardha Matsyendrasana
Reclined Hand to Big Toe Pose (1, 2, 3) Supta Padangusthasana
Revolved Abdomen Pose Jathara Parivartanasana
Corpse Pose Savasana
]]> http://www.acrocore.com/acrocore-yoga-sequence-outer-hips/feed/ 0 AcroCore Yoga Sequence – Twists http://www.acrocore.com/acrocore-yoga-sequence-twists/ http://www.acrocore.com/acrocore-yoga-sequence-twists/#comments Mon, 26 Apr 2010 23:24:19 +0000 Andreas http://www.acrocore.com/?p=2355 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)
Core Work – Scissor Crunch (1, 2)
Boat Navasana
Pendant Pose Lolasana
Cat Cow Chakravakasana
Downward Dog Adhho Mukha Savasana
3x to
Cobra Bhujangasana (low and high)

Flow 1 – 3x

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
Cobra or Upward Dog Bhujangasana or Urdvha Mukha Svanasana
Downward Dog Adhho Mukha Savasana
High Lunge
Revolved Side Angle Parivrita Parshvakonasana
Revolved Chair (1st 2 round) Parivrta Utkatasana
Side Crane (2nd round) Parsva Bakasana
Revolved Half Moon (3rd round) Parivrta Ardha Chandrasana
Back to Revolved Side Angle Parivrita Parshvakonasana
Repeat 2nd Side

Standing Poses

Extended Hand to Big Toe Pose (1, 2, 3) Utthita_Hasta_Padangustasana
Wide Legged Forward Bend A variation Prasarita Padottanasana
Intense Side Stretch/ Pyramid Parsvottanasana
Revolved Triangle Parivta Trikonasana
Repeat 2nd Side
Wide Legged Forward Bend C variation Prasarita Padottanasana

Seated Poses and Inversion

Flow to Floor
Prone Shoulder Opening Twists
Downward Dog Adhho Mukha Savasana
Pigeon (1, 2) Eka Pada Rajakopatasana
Jump Through To
Staff Pose Dandasana
Seated Forward Bend Pashimottanasana
Seated Pigeon
Revolved Heron Parivrtta Kraunchasana
Wide Legged Forward Bend Upavista Konasana
Bridge or Full Wheel Setu Bandha or Urdvha Dhanurasana
Revolved Abdomen Pose Jathara Parivartanasana
Inversion of your choice
Corpse Pose Savasana
]]> http://www.acrocore.com/acrocore-yoga-sequence-twists/feed/ 0 AcroCore Yoga Sequence – Natarajasana II http://www.acrocore.com/acrocore-yoga-sequence-natarajasana-ii/ http://www.acrocore.com/acrocore-yoga-sequence-natarajasana-ii/#comments Mon, 26 Apr 2010 23:23:43 +0000 Andreas http://www.acrocore.com/?p=2361 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)
Core Work – Scissor Crunch (1, 2)
Boat Navasana
Pendant Pose Lolasana
Cat Cow w/ extended arm and leg Chakravakasana
Downward Dog Adhho Mukha Savasana
3x to
Locust Salambhasana

Flow 1 – 2x

Mountain Pose Tadasana
Standing Side Bend
Chair Utkatasana
Standing Forward Bend Uttanasana
Plank Plank
Side Plank Vasisthasana
Downward Dog Adhho Mukha Savasana
High Lunge
Revolved Side Angle Parivrita Parshvakonasana
Repeat 2nd Side

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
Lunge with Toro Inside Leg
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
Repeat 2nd Side

Standing Poses

Wide Legged Forward Bend A variation Prasarita Padottanasana
Triangle Trikonasana
Wide Legged Forward Bend C variation Prasarita Padottanasana
King of the Dancers Pose (w/o strap) Natarajasana
King of the Dancers Pose (w strap) Natarajasana

Seated Poses and Inversion

Flow to Floor
Prone Shoulder Opening Twists
Downward Dog Adhho Mukha Savasana
Jump Through To
Staff Pose Dandasana
Seated Forward Bend Pashimottanasana
Half Lord Of The Fishes Pose Ardha Matsyendrasana
Wide Legged Forward Bend Upavista Konasana
Wide Legged Plow
Inversion of your choice
Corpse Pose Savasana
]]> http://www.acrocore.com/acrocore-yoga-sequence-natarajasana-ii/feed/ 0 AcroCore Yoga Sequence – Hamstrings and Quads http://www.acrocore.com/acrocore-yoga-sequence-hamstrings-and-quads/ http://www.acrocore.com/acrocore-yoga-sequence-hamstrings-and-quads/#comments Sat, 13 Mar 2010 18:32:52 +0000 Andreas http://www.acrocore.com/?p=1428 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 – Straight Leg Sit-Ups
Boat Navasana
Cat Cow Chakravakasana
Under The Bed
Downward Dog Adhho Mukha Savasana

Flow 1 – 3x (Half Sun Salutation)

Mountain Pose Tadasana
Standing Forward Bend Uttanasana
Half Standing Forward Bend Ardha Uttanasana
Standing Forward Bend Uttanasana

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
Locust Salambhasana
Downward Dog Adhho Mukha Savasana
High Lunge – Keep Fingertips on Mat
Flow 3x to
Intense Side Stretch/ Pyramid Parsvottanasana
Repeat 2nd Side

Flow 3 – 2x

Chair Utkatasana
Half Chair Ardha Utkatasana
Warrior 1 Virabhadrasana 1
Warrior 3 Virabhadrasana 3
Low Lunge (option – pull back foot in toward hip) Anjaneyasana
Step Forward to
Standing Forward Bend Uttanasana
Repeat 2nd Side

Standing Poses

Eagle Garudasana
Wide Legged Forward Bend Prasarita Padottanasana
Wide Legged Squat
Side Runners Stretch

Seated Poses and Inversion

Flow to Floor
Dragonfly
Downward Dog Adhho Mukha Savasana
Jump Through To
Staff Pose Dandasana
Seated Forward Bend Pashimottanasana
Revolved Head to Knee Pose Parivrta Janu Sirsasana
Wide Legged Forward Bend Upavista Konasana
Plow Halasana
Shoulderstand Sarvangasana
Ear Pressure Pose Karnapidasana
Thread the Needle
Revolved Abdomen Pose Jathara Parivartanasana
Corpse Pose Savasana
]]> http://www.acrocore.com/acrocore-yoga-sequence-hamstrings-and-quads/feed/ 0 AcroCore Yoga Sequence – Shoulders III http://www.acrocore.com/acrocore-yoga-sequence-shoulders-3/ http://www.acrocore.com/acrocore-yoga-sequence-shoulders-3/#comments Sat, 06 Mar 2010 20:21:43 +0000 Andreas http://www.acrocore.com/?p=1186 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 (option 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
]]> http://www.acrocore.com/acrocore-yoga-sequence-shoulders-3/feed/ 0 AcroCore Yoga Sequence – Shoulders II http://www.acrocore.com/acrocore-yoga-sequence-shoulders-2/ http://www.acrocore.com/acrocore-yoga-sequence-shoulders-2/#comments Sat, 27 Feb 2010 17:57:42 +0000 Andreas http://www.acrocore.com/?p=1137 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 (variation w/ arm around back) Virabhadrasana 2
Triangle (variation 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
]]> http://www.acrocore.com/acrocore-yoga-sequence-shoulders-2/feed/ 0 AcroCore Yoga Sequence – Upward Facing Two-Foot Staff Pose/ Dwi Pada Viparita Dandasana http://www.acrocore.com/acrocore-yoga-sequence-upward-facing-two-foot-staff-pose-dwi-pada-viparita-dandasana/ http://www.acrocore.com/acrocore-yoga-sequence-upward-facing-two-foot-staff-pose-dwi-pada-viparita-dandasana/#comments Sat, 20 Feb 2010 02:07:41 +0000 Andreas http://www.acrocore.com/?p=1041 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 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 Pose Parshvakonasana
High Lunge
Warrior 3 Virabhadrasana 3
Wide Legged Forward Bend C 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
]]> http://www.acrocore.com/acrocore-yoga-sequence-upward-facing-two-foot-staff-pose-dwi-pada-viparita-dandasana/feed/ 0 AcroCore Yoga Sequence – Dhanurasana/Bow II http://www.acrocore.com/acrocore-yoga-sequence-dhanurasanabow-ii/ http://www.acrocore.com/acrocore-yoga-sequence-dhanurasanabow-ii/#comments Mon, 15 Feb 2010 01:37:31 +0000 Andreas http://www.acrocore.com/?p=1013 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
]]> http://www.acrocore.com/acrocore-yoga-sequence-dhanurasanabow-ii/feed/ 0