AcroCore Yoga Sequence – Dhanurasana/Bow Pose
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 |
| Reclined Eagle (elbows to knees – core work) | Supta Garudasana |
| Boat | Navasana |
| Cat Cow | Chakravakasana |
| Downward Dog | Adhho Mukha Savasana |
Flow – 2x each side
| Mountain Pose | Tadasana |
| Chair | Utkatasana |
| Revolved Chair | Parivrtta Utkatasana |
| Standing Forward Bend | Uttanasana |
| Downward Dog | Adhho Mukha Savasana |
| Locust | Salambhasana |
| Low Lunge – flow with breath to pyramid 3x then hold | Anjaneyasana |
| Intense Side Stretch Pose/ Pyramid | Parsvottanasana |
| Repeat 2nd Side |
Standing Poses
| Eagle | Garudasana |
| Warrior 3 | Virabhadrasana 2 |
| Warrior 1 | Virabhadrasana 2 |
| Skull Brightener Breath | Kapalabhati |
| Wide Legged Forward Bend | Prasarita Padottanasana |
| Side Runner’s Stretch | |
| Triangle | Trikonasana |
Seated Poses
| Bow Pose – 3x | Dhansurasana |
| Pigeon | Eka Pada Rajakapotasana |
| Staff Pose | Dandasana | Seated Forward Bend | Pashimottanasana |
| Head to Knee Pose | Janu Sirsasana |
| Plow | Halasana |
| Shoulderstand | Sarvangasana |
| Fish Pose | Matsyasana |
| Reclined Big Toe Pose | Supta Padangusthasana |
| Happy Baby | |
| Corpse Pose | Savasana |
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