Daily standing pose mini-sequence

A short standing pose sequence, great for strengthening your foundations.

Time 25 minutes

Contents

Introduction

In this mini-sequence, we will go through a range of foundation standing poses. It is perfect for when you’re short on time or just want to do a bit of practice in the morning before running out the door. A great routine you can return to regularly.

We start in Supta Virasana or Supta Swastikasana and move to Virasana Forwards. You will move through a number of repetitions of Adho Mukha Svanasana and Virasana Forwards synchronising the actions to your breath. We then move into the main standing poses: Utthita Trikonasana, Parsvakonasana, Virabhadrasana I (Warrior 1), Parsvottanasana, and Prasarita Padottanasana.

To cool down, sit in Virasana with hands on the knees and then take the arms to Parvatasana, interlocking the fingers and extending the arms above the head. Dandasana follows and one more Virasana Forwards with a block on the head for support.

We finish in Savasana.

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Supta Virasana

Reclining Hero Pose

Lay on your back with your legs bent, your toes pointing backward.

Virasana Forward

Downward-Facing Hero Pose

Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your forehead on the floor or on a block.

Virasana Forward into Adho Mukha Svanasana

Forward Facing Hero Pose into Downward Facing Dog Pose

Back and forward transition from Virasana Forward to Adho Mukha Svanasana. Change poses on the breath, attempt to go deeper into each pose with every repetition.

Tadasana

Mountain Pose

Stand up tall and straight, place your feet close together, with your heels and big toes touching. Imagine as if you are standing with your back against the wall. Extend your whole body from the heels up through the crown of your head.

Utthita Trikonasana

Extended Triangle Pose

Keep the toes and kneecap of your left leg pointed forward and, keeping your spine straight and long, stretch over your leg. Place your left hand on your ankle or on a block next to your foot. Look up towards your extended right arm.

Utthita Parsvakonasana

Extended Side Angle Pose

Bend your front leg and place your hand by of your foot as you stretch your other arm up and over your head. Pull your waist away from the floor, keep your back straight. Place a block under your hand if necessary.

Virabhadrasana I

Warrior I Pose

Angle your back foot outward slightly and straighten your back leg. Lift from your navel up, bring your arms up, and lengthen through the crown of your head. Make sure your front knee and toes are aligned and pointing straight forward.

Parsvottanasana

Pyramid Pose

Place your feet one leg-length apart, your back foot angled out slightly. Keep your legs straight as you start to fold over your front leg, maintaining a concave spine for as far into the bend as possible.

Prasarita Padottanasana

Wide-Legged Forward Bend

Plant your feet as wide apart as you can. Place your hands on the floor and lengthen forward through your spine. Once you have achieved the concave spine, start to walk your hands backward to capacity, aiming to lengthen and release your spine as evenly as possible.

Tadasana

Mountain Pose

Virasana

Hero Pose

Sit with your legs bent with your heels on either side of your buttocks. Keep your back straight, avoid sinking forward or back.

Parvatasana in Virasana

Mountain Pose in Hero Pose

Sit in Virasana, stretch your arms out in front of you, and interlock your fingers. Turn your palms outward and, keeping your shoulders down and ribs in neutral, extend your arms upward.

Dandasana

Staff Pose

Point your sit-bones down and extend your spine upwards through the crown of your head. Use support under your buttocks or bend knees if needed to get your back straight.

Virasana Forward

Downward-Facing Hero Pose

Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your forehead on the floor or on a block.

Savasana

Corpse Pose

Lie down on the floor. Spread your arms and legs slightly at your side. Relax and concentrate on your breath.

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You are welcome to download the PDF of the sequence and print and distribute it freely. You may have to wait up to 30 seconds for the PDF to generate. Please credit the teacher who created it. All illustrations from Dona Holleman’s ‘Yoga Darśana’, RIMYI Institute texts and Yoga Vastu illustrators for original asana drawings.

By Pixie Lillas

25 March 2022

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Daily standing pose mini-sequence

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