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 (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 |
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 (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 |
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 | Purvottanasana |
| Boat | 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 (option 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 (option w/ Gomukasana arms) | Anjaneyasana |
| Warrior 3 | Virabhadrasana 3 |
| Wide Legged Forward Bend | Prasarita Padottanasana |
| Warrior 2 (variation w/ arm around back) | Virabhadrasana 2 |
| Triangle (variation 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 |
| Shoulderstand | Sarvangasana |
| Fish Pose | Matsyasana |
| Reclined Big Toe Pose | Supta Padangusthasana |
| Happy Baby | |
| Corpse Pose | Savasana |
Yoga & Shoulder Injuries
In 2003 (when data was last collected), almost 14 million Americans sought the help of a doctor to deal with a shoulder problem. The types of injury, and the treatment for these problems varies, so it is important for the yoga teacher to have a good working knowledge of shoulder anatomy and the common injuries that occur. With such a high prevalence of shoulder injury, it is only a matter of time before a teacher will be required to call upon that knowledge to help a student experiencing one of these injuries. While referring students to a doctor for a complete diagnosis is the first step, there are ways to work with the various conditions as well as preventative measures that can be utilized during a yoga class.
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