Andreas Fetz http://andreasfetz.com Seattle Yoga with Andreas Fetz Wed, 11 Apr 2012 22:00:48 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 AcroCore Yoga Sequence – Hamstrings and Quads http://andreasfetz.com/acrocore-yoga-sequence-hamstrings-and-quads/ http://andreasfetz.com/acrocore-yoga-sequence-hamstrings-and-quads/#comments Sat, 13 Mar 2010 18:32:52 +0000 admin http://www.acrocore.com/?p=1428 Continue reading →]]> 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
Core Work – Straight Leg Sit-Ups
Boat Navasana
Cat Cow Chakravakasana
Under The Bed
Downward Dog Adhho Mukha Savasana

Flow 1 – 3x (Half Sun Salutation)

Mountain Pose Tadasana
Standing Forward Bend Uttanasana
Half Standing Forward Bend Ardha Uttanasana
Standing Forward Bend Uttanasana

Flow 2 – 2x

Mountain Pose Tadasana
Standing Side Bend
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
High Lunge – Keep Fingertips on Mat
Flow 3x to
Intense Side Stretch/ Pyramid Parsvottanasana
Repeat 2nd Side

Flow 3 – 2x

Chair Utkatasana
Half Chair Ardha Utkatasana
Warrior 1 Virabhadrasana 1
Warrior 3 Virabhadrasana 3
Low Lunge (option – pull back foot in toward hip) Anjaneyasana
Step Forward to
Standing Forward Bend Uttanasana
Repeat 2nd Side

Standing Poses

Eagle Garudasana
Wide Legged Forward Bend Prasarita Padottanasana
Wide Legged Squat
Side Runners Stretch

Seated Poses and Inversion

Flow to Floor
Dragonfly
Downward Dog Adhho Mukha Savasana
Jump Through To
Staff Pose Dandasana
Seated Forward Bend Pashimottanasana
Revolved Head to Knee Pose Parivrta Janu Sirsasana
Wide Legged Forward Bend Upavista Konasana
Plow Halasana
Shoulderstand Sarvangasana
Ear Pressure Pose Karnapidasana
Thread the Needle
Revolved Abdomen Pose Jathara Parivartanasana
Corpse Pose Savasana
]]> http://andreasfetz.com/acrocore-yoga-sequence-hamstrings-and-quads/feed/ 0 Inspiration http://andreasfetz.com/inspiration/ http://andreasfetz.com/inspiration/#comments Fri, 12 Mar 2010 19:31:22 +0000 admin http://www.acrocore.com/?p=1419 Continue reading →]]> One of my loves (and something I’ve been spending a lot of my free time on this last year) is the art of hand balancing. Ever since I was first introduced to the circus arts, I’ve been totally inspired by the acts I’ve seen. It is a beautiful art and requires an insane amount of control and flexibility. I thought I’d share some of my favorite acts here on the blog (at least the ones that are on Youtube). I hope you find these as inspiring as I do.

Anatoly Zalievsky – Amazing act. His style is so graceful. Just beautiful to watch.

Jarek and Derek – Hand to Hand. I saw these guys when Cirque de la Symphonie came through town. The rest of the show was a little underwhelming, but these guys blew me away. Even better in real life.

Dima Bulkin – Umm, wow. That spine!

Andrey Katkov – Cheesy act, but his skills are incredible and his form is just perfect.

Artur – The opposite of above. Imperfect form, amazing act.

Ricardo Sosa – Another cheesy act, but he is one of the masters.

Marco and Paulo Lorador - Another Hand to Hand act. It’s a little old and slightly dated at this point, but these guys are amazing. Muscles anyone?

]]> http://andreasfetz.com/inspiration/feed/ 1 AcroCore Yoga Sequence – Shoulders III http://andreasfetz.com/acrocore-yoga-sequence-shoulders-3/ http://andreasfetz.com/acrocore-yoga-sequence-shoulders-3/#comments Sat, 06 Mar 2010 20:21:43 +0000 admin http://www.acrocore.com/?p=1186 Continue reading →]]> 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)
Boat Navasana
Cat Cow Chakravakasana
Gate Pose Parighasana
Downward Dog Adhho Mukha Savasana
Low Lunge (option w/ Gomukasana arms) Anjaneyasana
Plank Plank
Cobra Bhujangasana

Flow 1 – 2x

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
One Legged Down Dog
Flow 3x to
One Legged Plank
Warrior 1 Virabhadrasana 1
Repeat 2nd Side

Flow 2 – 2x

Mountain Pose Tadasana
Standing Side Bend
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
Repeat 2nd Side

Standing Poses

Shoulder Opening With Strap
Wide Legged Forward Bend Prasarita Padottanasana
Triangle Trikonasana
Standing Twists Against The Wall

Seated Poses and Inversion

Flow to Floor
Dragonfly
Headstand Sirsasana
Child’s Pose Balasana
Half Lord of The Fishes Pose Ardha Matsyendrasana
Cow Faced Pose Gomukasana
Wide Legged Forward Bend Upavista Konasana
Bridge or Full Wheel Setu Bandha or Urdvha Dhanurasana
Revolved Abdomen Pose Jathara Parivartanasana
Corpse Pose Savasana
]]> http://andreasfetz.com/acrocore-yoga-sequence-shoulders-3/feed/ 0 AcroCore Yoga Sequence – Shoulders II http://andreasfetz.com/acrocore-yoga-sequence-shoulders-2/ http://andreasfetz.com/acrocore-yoga-sequence-shoulders-2/#comments Sat, 27 Feb 2010 17:57:42 +0000 admin http://www.acrocore.com/?p=1137 Continue reading →]]> 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
Core Work – Scissor Crunch (1, 2)
Core Work – Leg Lowers and Raises
Boat Navasana
Cat Cow w/ Extended Arm and Extended Leg Chakravakasana
Child’s Pose – walk hands to either side Balasana
Downward Dog Adhho Mukha Savasana
Low Lunge Anjaneyasana
Flow 3x to
Half Splits Ardha Hanumanasana
Plank Plank
Locust – (inhale open legs and bend at elbows, exhale extend – 3x) Salambhasana

Flow 1 – 3x

Mountain Pose Tadasana
Chair Utkatasana
Revolved Chair (both sides) 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
High Lunge – (flow w/ breath – extend torso over thigh, inhale back up)
Revolved Side Angle Parivrita Parshvakonasana
Repeat 2nd Side

Standing Poses

Eagle Garudasana
Wide Legged Forward Bend Prasarita Padottanasana
Warrior 2 (variation w/ arm around back) Virabhadrasana 2
Triangle (variation w/ arm around back) Trikonasana
Repeat 2nd Side

Seated Poses and Inversion

Flow to Floor
Prone Shoulder Opening Twists
Headstand Sirsasana
Child’s Pose Balasana
Pose Dedicated to the Sage Marichi C Marichyasana C
Head to Knee Forward Bend Janu Sirsasana
Wide Legged Forward Bend Upavista Konasana
Bridge or Full Wheel Setu Bandha or Urdvha Dhanurasana
Thread the Needle
Revolved Abdomen Pose Jathara Parivartanasana
Corpse Pose Savasana
]]> http://andreasfetz.com/acrocore-yoga-sequence-shoulders-2/feed/ 0 AcroCore Yoga Sequence – Upward Facing Two-Foot Staff Pose/ Dwi Pada Viparita Dandasana http://andreasfetz.com/acrocore-yoga-sequence-upward-facing-two-foot-staff-pose-dwi-pada-viparita-dandasana/ http://andreasfetz.com/acrocore-yoga-sequence-upward-facing-two-foot-staff-pose-dwi-pada-viparita-dandasana/#comments Sat, 20 Feb 2010 02:07:41 +0000 admin http://www.acrocore.com/?p=1041 Continue reading →]]> 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
Core Work – Scissors (1, 2, 3)
Core Work – Scissor Crunch (1, 2)
Boat Navasana
Cat Cow Chakravakasana
Downward Dog Adhho Mukha Savasana
Low Lunge Anjaneyasana
Half Splits Ardha Hanumanasana

Flow 1 – 2x

Mountain Pose Tadasana
Standing Twist on Tiptoes
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 w/ Elbows Bent
Half Frog Ardha Bhekasana
Repeat 2nd Side

Flow 2 – 2x

Mountain Pose Tadasana
Standing Forward Bend Uttanasana
Half Standing Forward Bend Ardha Uttanasana
Plank Plank
Side Plank Vasisthasana
Downward Dog Adhho Mukha Savasana
Lunge with Leg Inside Torso
Wide Legged Squat
Step Back – Lunge with Torso inside Leg
Plank or 4 Limbed Staff Pose Plank or Chaturanga
Cobra or Upward Dog Bhujangasana or Urdvha Mukha Svanasana
Downward Dog Adhho Mukha Savasana
Standing Forward Bend Uttanasana
Mountain Pose Tadasana

Standing Poses

Wide Legged Forward Bend Prasarita Padottanasana
Warrior 2 Virabhadrasana 2
Side Angle Pose Parshvakonasana
High Lunge
Warrior 3 Virabhadrasana 3
Wide Legged Forward Bend C Prasarita Padottanasana
Repeat 2nd Side

Seated Poses and Inversion

Flow to Floor
Dragonfly
Headstand Sirsasana
Child’s Pose Balasana
Wide Legged Seated Forward Bend Upavista Konasana
Half Lord of the Fishes Pose Ardha Matsyendrasana
Bridge, Full Wheel, or Upward Facing Two Foot Staff Pose Setu Bandha, Urdvha Dhanurasana, or Dwi Pada Viparita Dandasana
Revolved Abdomen Pose Jathara Parivartanasana
Corpse Pose Savasana
]]> http://andreasfetz.com/acrocore-yoga-sequence-upward-facing-two-foot-staff-pose-dwi-pada-viparita-dandasana/feed/ 0 AcroCore Yoga Sequence – Dhanurasana/Bow II http://andreasfetz.com/acrocore-yoga-sequence-dhanurasanabow-ii/ http://andreasfetz.com/acrocore-yoga-sequence-dhanurasanabow-ii/#comments Mon, 15 Feb 2010 01:37:31 +0000 admin http://www.acrocore.com/?p=1013 Continue reading →]]> 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

Easy Pose Siddhasana
Core Work – Leg Raises
Boat Navasana
Cat Cow Chakravakasana
Child’s Pose Balasana
Downward Dog Adhho Mukha Savasana
Low Lunge Anjaneyasana
Locust Salambhasana

Flow 1 – 2x

Mountain Pose Tadasana
Standing Twist on Tiptoes
Standing Back Bend Anuvittasana
Standing Forward Bend w/ hands clasped behind back Uttanasana
Step Back to High Lunge
Plank or 4 Limbed Staff Pose Plank or Chaturanga
Cobra or Upward Dog Bhujangasana or Urdvha Mukha Svanasana
Downward Dog Adhho Mukha Savasana
Step Forward to High Lunge
Standing Forward Bend w/ hands clasped behind back Uttanasana
Standing Back Bend Anuvittasana
Mountain Pose Tadasana
Repeat 2nd Side

Flow 2 – 2x

Mountain Pose Tadasana
Chair Utkatasana
Revolved Chair Parivrta Utkatasana
Revolved Side Angle Parivrtta Parsvakonasana
Plank or 4 Limbed Staff Pose Plank or Chaturanga
Cobra or Upward Dog Bhujangasana or Urdvha Mukha Svanasana
Downward Dog Adhho Mukha Savasana
Repeat 2nd Side

Standing Poses

Extended Hand to Big Toe Pose (1, 2, 3)
Wide Legged Forward Bend 1 Prasarita Padottanasana
Wide Legged Forward Bend – Fold to One Leg Prasarita Padottanasana
Warrior 2 Virabhadrasana 2
Triangle Trikonasana
Half Moon Ardha Chandrasana
Skull Brightener Breath Kapalabhati

Seated Poses and Inversion

Flow to Floor
Locust or Bow Salambhasana or Dhanurasana
Headstand Sirsasana
Child’s Pose Balasana
Wide Legged Forward Bend Upavista Konasana
Half Lord of the Fishes Pose Ardha Matsyendrasana
Thread the Needle
Reclined Hand to Big Toe Pose (1, 2, 3) Supta Padangusthasana
Happy Baby Ananda Balasana
Corpse Pose Savasana
]]> http://andreasfetz.com/acrocore-yoga-sequence-dhanurasanabow-ii/feed/ 0 AcroCore Yoga Sequence – Urdvha Dhanurasana/ Full Wheel http://andreasfetz.com/acrocore-yoga-sequence-urdvha-dhanurasana-full-wheel/ http://andreasfetz.com/acrocore-yoga-sequence-urdvha-dhanurasana-full-wheel/#comments Sun, 31 Jan 2010 21:05:59 +0000 admin http://www.acrocore.com/?p=825 Continue reading →]]> 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
]]> http://andreasfetz.com/acrocore-yoga-sequence-urdvha-dhanurasana-full-wheel/feed/ 0 AcroCore Yoga Sequence – Twists and Flow http://andreasfetz.com/acrocore-yoga-sequence-twists-and-flow/ http://andreasfetz.com/acrocore-yoga-sequence-twists-and-flow/#comments Tue, 26 Jan 2010 19:30:05 +0000 admin http://www.acrocore.com/?p=603 Continue reading →]]> 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://andreasfetz.com/acrocore-yoga-sequence-twists-and-flow/feed/ 0 Acro Core Yoga Sequence – Shoulders http://andreasfetz.com/acro-core-yoga-sequence-shoulders/ http://andreasfetz.com/acro-core-yoga-sequence-shoulders/#comments Mon, 25 Jan 2010 02:44:20 +0000 admin http://www.acrocore.com/?p=593 Continue reading →]]> 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
Seated Side Bends
Upward Plank Purvottanasana
Boat Navasana
Cat Cow Chakravakasana
Downward Dog Adhho Mukha Savasana
Low Lunge Anjaneyasana

Flow 1 – 3x

Mountain Pose Tadasana
Standing Side Bends
Chair Utkatasana
Standing Forward Bend Uttanasana
Half Standing Forward Bend Ardha Uttanasana
Plank or 4 Limbed Staff Pose Plank or Chaturanga
Side Plank Vasistasana
Cobra or Upward Dog Bhujangasana or Urdvha Mukha Svanasana
Downward Dog Adhho Mukha Savasana
Low Lunge (option w/ Gomukasana arms) Anjaneyasana
Repeat 2nd Side

Flow 2 – 3x

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
Lunge with Forward Bend – Torso inside Leg
Flow to Downward Dog Adhho Mukha Savasana
Repeat 2nd Side

Standing Poses

Eagle Garudasana
Standing Splits
Low Lunge (option w/ Gomukasana arms) Anjaneyasana
Warrior 3 Virabhadrasana 3
Wide Legged Forward Bend Prasarita Padottanasana
Warrior 2 (variation w/ arm around back) Virabhadrasana 2
Triangle (variation w/ arm around back) Trikonasana

Seated Poses and Inversion

Prone Shoulder Opening Twists
Baradvaja’s Pose Baradvajasana
Double Pigeon / Fire Log Pose Agnistambhasana
Seated Forward Bend Pashimottanasana
Plow Halasana
Shoulderstand Sarvangasana
Fish Pose Matsyasana
Reclined Big Toe Pose Supta Padangusthasana
Happy Baby
Corpse Pose Savasana
]]> http://andreasfetz.com/acro-core-yoga-sequence-shoulders/feed/ 0 AcroCore Yoga Sequence – Half Bound Lotus/Ardha Baddha Padmottanasana http://andreasfetz.com/acrocore-yoga-sequence-half-bound-lotus-ardha-baddha-padmottanasana/ http://andreasfetz.com/acrocore-yoga-sequence-half-bound-lotus-ardha-baddha-padmottanasana/#comments Mon, 18 Jan 2010 02:06:50 +0000 admin http://www.acrocore.com/?p=586 Continue reading →]]> 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
Supine Spinal Twists
Reclined Big Toe Pose Supta Padangusthasana
Core Work
Boat Navasana
Thread the Needle/ Under the Bed
Downward Dog Adhho Mukha Savasana
Low Lunge Anjaneyasana
High Lunge

Flow 1 – 2x

Mountain Pose Tadasana
Half Chair Ardha Utkatasana
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
Flow 3x from One Legged Down Dog to High Lunge
Flow 3x from High Lunge to Intense Side Stretch Pose/ Pyramid Parsvottanasana
Low Lunge Anjaneyasana

Flow 2 – 2x

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
Warrior 2 Virabhadrasana 2
Triangle Trikonasana
Side Angle Pose Parsvakonasana
Repeat 2nd Side

Standing Poses

Half Bound Lotus Standing Forward Bend Ardha Baddha Padmottanasana
Wide Legged Forward Bend Prasarita Padottanasana
Side Runners Stretch
Side Splits Samakonasa

Seated Poses and Inversion

Mountain Pose Tadasana
Flow to Downward Dog Adhho Mukha Savasana
Prone Shoulder Opening Twists
Staff Pose Dandasana
Seated Forward Bend Pashimottanasana
Half Bound Lotus Seated Forward Bend Ardha Baddha Padma Paschimottanasana
Plow Halasana
Shoulderstand Sarvangasana
Fish Pose Matsyasana
Reclined Big Toe Pose Supta Padangusthasana
Happy Baby
Corpse Pose Savasana
]]> http://andreasfetz.com/acrocore-yoga-sequence-half-bound-lotus-ardha-baddha-padmottanasana/feed/ 0