Seattle Yoga with Andreas Fetz » urdvha dhanurasana 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 – Urdvha Dhanurasana/ Full Wheel http://www.acrocore.com/acrocore-yoga-sequence-urdvha-dhanurasana-full-wheel/ http://www.acrocore.com/acrocore-yoga-sequence-urdvha-dhanurasana-full-wheel/#comments Sun, 31 Jan 2010 21:05:59 +0000 Andreas http://www.acrocore.com/?p=825 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 Prasarita Padottanasana
Wide Legged Squat
Wide Legged Forward Bend C 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
Shoulderstand 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
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