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Basic Standing Pose Sequence – Foundation

To consolidate the foundation poses and to keep developing understanding of the base.

Contents

Introduction

A basic sequence of standing poses to be practised with some regularity. Standing poses are the most corrective of all the poses, informing us of misalignments and restrictions.

Equipment required

For some of the poses in this sequence the following equipment may be required. As always, replacements can be used where necessary.

  • 1 x Bolster
  • 4 x Blankets
  • 1 x Belt
  • 2 x Blocks

View sequence

Supta Baddhakonasana
Supta Baddhakonasana
2 minutes

Blanket for head support.

Or Supta Swastikasana - 2 minutes each side of leg cross.

Virasana Forward
Virasana Forward
30-45 seconds

Support behind knees and under buttocks if knees are tight.

Tadasana into Urdhva Baddanguliyasana
Tadasana into Urdhva Baddanguliyasana
Five steady breaths.

Feet hip width apart. Interlock fingers and raise arms up over head. Elbows straight. Change interlock.

Tadasana to Hands Behind Back in Namaskar
Tadasana to Hands Behind Back in Namaskar
Five steady breaths.

Hands to Namaskar behind back. Hold elbows behind back if can’t bring hands together.

Half Uttanasana
Half Uttanasana
30-45 seconds

Hands hip height, shoulder width. Repeat once.

Hands higher than hips, shoulder width. Repeat once.

Adho Mukha Svanasana
Adho Mukha Svanasana
30 seconds

Alternate with Virasana Forwards in between. Open backs of legs, stretch toes forward and heels back and down.

Adho Mukha Vrksasana
Adho Mukha Vrksasana
20-30 seconds

If practised, use wall for support.

Alternatively repeat Half Uttanasana to wall.

Tadasana
Tadasana
30-45 seconds per side

For upcoming standing poses, jump out and back into Tadasana.

Step the legs out if working with back or knee problems or during menstruation and take back heel to wall for each standing pose.

Utthita Trikonasana
Utthita Trikonasana
30-45 seconds

Hand down to shin or floor, keeping sides of trunk straight and head back in line with the buttocks

Utthita Parsvakonasana
Utthita Parsvakonasana
30-45 seconds

Bigger distance between the legs. Check front knee so that when bent knee is over heel, thigh parallel to floor.

Take bottom hand to floor or brick if can’t reach without distorting the pose, top arm over the ear.

Virabhadrasana I
Virabhadrasana I
30-45 seconds

Turn hips fully so that side chest faces side wall, hips turned and in line with each other. Bend the front knee to a square, knee in line over ankle. Back knee straight.

Arms over head, elbows straight.

Virabhadrasana II
Virabhadrasana II
30-45 seconds

Keep back shoulder in line over back hip, trunk over hips – don’t lean forward to front arm side. Extend arms fully to side, elbows straight and arms shoulder height.

Ardha Chandrasana
Ardha Chandrasana
30-45 wseconds

Start in Trikonasana and step forward to bring front hand about a foot in front of toes, shoulder over the hand.

Straighten front leg and lift back leg parallel to floor, toes forward. Use brick under front hand if can’t straighten front leg. Come back down through Trikonasana.

Parivritta Trikonasana
Parivritta Trikonasana
30-45 seconds

On an exhalation swing back hand down to floor or shin, and inhale back up. Move on the breath, quickly, in and out 3-4 times to each side.

Parsvottanasana
Parsvottanasana
30-45 seconds

Hands in namaskar, turn the hips and go down extending front of body long.

Prasarita Padottanasana (Head Down)
Prasarita Padottanasana (Head Down)
30-45 seconds

Hands to floor or bricks, bend elbows and take crown of head towards floor.

Supta Virasana
Supta Virasana
3 minutes

If restricted, sit upright in Virasana with buttocks on brick or blanket.

Virasana Forward into Adho Mukha Svanasana
Virasana Forward into Adho Mukha Svanasana
4-5 steady breaths

Move directly into dog pose – Adho Mukha Svanasana.

Sirsasana
Sirsasana
3-5 minutes

Full pose. Use the wall for support if required.

Virasana Forward
Virasana Forward
30 seconds

Relax the forehead to the floor.

Sarvangasana
Sarvangasana
5-6 minutes

Set four blankets up for shoulderstand, belt shoulder width loop.

Halasana
Halasana
2-3 minutes

Feet to chair or wall, if no chair available.

Simple Cross Legs Forward
Simple Cross Legs Forward
1 minute

Head resting on blankets or onto chair seat.

Savasana
Savasana
5-6 minutes

Head supported on a folded blanket.