AcroCore Yoga Sequence – Twists and Flow
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 Supine Twists | |
| Core Work | |
| Boat Pose | Navasana |
| Cat Cow | Chakravakasana |
| Thread the Needle/ Under the Bed (flow 3x then hold) | |
| Downward Dog | Adhho Mukha Savasana |
Flow 1 – 2x
| 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 |
| Cobra or Upward Dog | Bhujangasana or Urdvha Mukha Svanasana |
| Downward Dog | Adhho Mukha Savasana |
| Flow 3x from High Lunge to Intense Side Stretch Pose/ Pyramid | Parsvottanasana |
| Repeat 2nd Side |
Flow 2 – 2x
| Mountain Pose | Tadasana |
| Chair | Utkatasana |
| 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 |
| Revolved Side Angle | Parivrtta Parsvakonasana |
| Flow to Downward Dog | Adhho Mukha Savasana |
| Repeat 2nd Side |
Flow 3 – 1x
| 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 |
| Low Lunge w/ Torso Inside Leg | Anjaneyasana |
| Pigeon | Eka Pada Rajakapotasana |
Standing Poses
| One Legged Chair | |
| Triangle | Trikonasana |
| Wide Legged Forward Bend w/ twists | Prasarita Padottanasana |
| Side Runners Stretch |
Seated Poses and Inversion
| Seated Forward Bend | Pashimottanasana |
| Head to Knee Pose | Janu Sirsasana |
| Half Lord of the Fishes Pose | Ardha Matsyendrasana |
| Plow | Halasana |
| Shoulder Stand | Sarvangasana |
| Fish Pose | Matsyasana |
| Reclined Big Toe Pose | Supta Padangusthasana |
| Simple Supine Twists | |
| Corpse Pose | Savasana |
AcroCore Yoga Sequence – Back and Twists
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 | |
| Boat Pose | Navasana |
| Cat Cow | Chakravakasana |
| Gate Pose | Parighasana |
| Downward Dog | Adhho Mukha Savasana |
Flow 1 – 2x each side
| 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 |
| Repeat 2nd Side |
Flow 2 – 1x each side
| Mountain Pose | Tadasana |
| Chair | Utkatasana |
| Revolved Chair | Parivrta Uttanasana |
| Revolved Side Angle | Parivrtta Parsvakonasana |
| Low Lunge | Anjaneyasana |
| Lunge with Forward Bend – Torso inside Leg | |
| Optional Arm Balance | Eka Pada Koundiyanasana II |
| Downward Dog | Adhho Mukha Savasana |
| Standing Forward Bend | Uttanasana |
| Chair | Utkatasana |
| Mountain Pose | Tadasana |
| Repeat 2nd Side |
Standing Poses
| Eagle | Garudasana |
| Warrior 3 | Virabhadrasana 3 |
| Wide Legged Forward Bend – with Twists | Prasarita Padottanasana |
| Skull Brightener Breath | Kapalabhati |
| Warrior 2 | Virabhadrasana 2 |
| Extended Side Angle Pose | Utthita Parsvakonasana |
| Half Moon | Ardha Chandrasana |
Seated Poses
| Staff Pose | Dandasana | Seated Forward Bend | Pashimottanasana |
| Half Lord of the Fishes Pose | Ardha Matsyendrasana |
| Wide Angle Seated Forward Bend | Upavista Konasana |
| Plow | Halasana |
| Shoulder Stand | Sarvangasana |
| Fish Pose | Matsyasana |
| Bridge or Full Wheel (1st round with block between thighs) | Setu Bandha or Udhva Dhanurasana |
| Supine Twists | |
| Corpse Pose | Savasana |
New Sequence – Week of 7/20 Anatomical Focus – Low Back / Twisting
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 Pose | 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 (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 |
| Extended Side Angle Pose | Utthita Parsvakonasana |
Seated and Inversions
| Prone Shoulder Twist | |
| Staff Pose | Dandasana |
| Seated Forward Bend | Pashimottanasana |
| Head to Knee Pose | Janu Sirsasana |
| Plow | Halasana |
| Shoulder Stand | 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 |
