AcroCore - Seattle Yoga and Fitness with Andreas Fetz » twists http://www.acrocore.com Seattle Yoga and Fitness with Andreas Fetz Thu, 02 Sep 2010 04:30:04 +0000 http://wordpress.org/?v=2.9.1 en hourly 1 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 – Twists and Flow http://www.acrocore.com/acrocore-yoga-sequence-twists-and-flow/ http://www.acrocore.com/acrocore-yoga-sequence-twists-and-flow/#comments Tue, 26 Jan 2010 19:30:05 +0000 Andreas http://www.acrocore.com/?p=603 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 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
Shoulderstand Sarvangasana
Fish Pose Matsyasana
Reclined Big Toe Pose Supta Padangusthasana
Simple Supine Twists
Corpse Pose Savasana
]]> http://www.acrocore.com/acrocore-yoga-sequence-twists-and-flow/feed/ 0 AcroCore Yoga Sequence – Back and Twists http://www.acrocore.com/acrocore-yoga-sequence-back-and-twists/ http://www.acrocore.com/acrocore-yoga-sequence-back-and-twists/#comments Sat, 31 Oct 2009 18:31:38 +0000 Andreas http://www.acrocore.com/?p=536 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 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
Side Angle Pose 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
Shoulderstand Sarvangasana
Fish Pose Matsyasana
Bridge or Full Wheel (1st round with block between thighs) Setu Bandha or Udhva Dhanurasana
Supine Twists
Corpse Pose Savasana
]]> http://www.acrocore.com/acrocore-yoga-sequence-back-and-twists/feed/ 0 New Sequence – Week of 7/20 Anatomical Focus – Low Back / Twisting http://www.acrocore.com/sequence-anatomical-focus-low-back-twisting/ http://www.acrocore.com/sequence-anatomical-focus-low-back-twisting/#comments Sun, 20 Sep 2009 22:27:39 +0000 Andreas http://www.acrocore.com/?p=357 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 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 (option 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
Side Angle Pose Parsvakonasana

Seated and Inversions

Prone Shoulder Twist
Staff Pose Dandasana
Seated Forward Bend Pashimottanasana
Head to Knee Pose Janu Sirsasana
Plow Halasana
Shoulderstand 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
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