AcroCore Yoga Sequence – Hips
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 |
| Seated Twist | |
| Seated Side Bend | |
| Boat | Navasana |
| Cat Cow | Chakravakasana |
| Downward Dog | Adhho Mukha Savasana |
| Standing Forward Bend | Uttanasana |
Flow – 3x each side
| Mountain Pose | Tadasana |
| Standing Side Bend | |
| Chair | Utkatasana |
| Standing Forward Bend | Uttanasana |
| Plank or 4 Limbed Staff Pose | Plank or Chaturanga |
| Cobra or Upward Dog | Bhujangasana or Urdvha Mukha Svanasana |
| Downward Dog | Adhho Mukha Savasana |
| Flip Dog/ Wild Thing (2nd and 3rd Rounds) | Camatkarasana |
| Revolved Side Angle – variation rolling to outside of foot | Parivrtta Parsvakonasana |
| Squat | |
| Revolved Side Angle | Parivrtta Parsvakonasana |
| Downward Dog | Adhho Mukha Savasana |
| Flip Dog/ Wild Thing (2nd and 3rd Rounds) | Camatkarasana |
| Revolved Side Angle | Parivrtta Parsvakonasana |
| Squat | |
| Revolved Side Angle | Parivrtta Parsvakonasana |
Standing Poses
| Extended Hand to Big Toe Pose | Utthita Hasta Padangustasana |
| Wide Legged Forward Bend | Prasarita Padottanasana |
| Warrior 1 | Virabhadrasana 1 |
| Revolved Triangle | Parivta Trikonasana |
Seated and Inversions
| Head Stand | Sirsasana |
| Staff Pose | Dandasana |
| Seated Forward Bend | Pashimottanasana |
| Half Lord of the Fishes Pose | Ardha Matsyendrasana |
| Cow Faced Pose | Gomukasana |
| Wide Angle Seated Forward Bend | Upavista Konasana |
| Bridge or Full Wheel | Setu Bandha or Udhva Dhanurasana |
| Supine Spinal Twist | |
| Corpse Pose | Savasana |
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