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.
Blanket for head support.
Or Supta Swastikasana - 2 minutes each side of leg cross.
Support behind knees and under buttocks if knees are tight.
Feet hip width apart. Interlock fingers and raise arms up over head. Elbows straight. Change interlock.
Hands to Namaskar behind back. Hold elbows behind back if can’t bring hands together.
Hands hip height, shoulder width. Repeat once.
Hands higher than hips, shoulder width. Repeat once.
Alternate with Virasana Forwards in between. Open backs of legs, stretch toes forward and heels back and down.
If practised, use wall for support.
Alternatively repeat Half Uttanasana to wall.
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.
Hand down to shin or floor, keeping sides of trunk straight and head back in line with the buttocks
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.
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.
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.
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.
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.
Hands in namaskar, turn the hips and go down extending front of body long.
Hands to floor or bricks, bend elbows and take crown of head towards floor.
If restricted, sit upright in Virasana with buttocks on brick or blanket.
Move directly into dog pose – Adho Mukha Svanasana.
Full pose. Use the wall for support if required.
Relax the forehead to the floor.
Set four blankets up for shoulderstand, belt shoulder width loop.
Feet to chair or wall, if no chair available.
Head resting on blankets or onto chair seat.
Head supported on a folded blanket.
Save and print
You are welcome to download the sequence and print and distribute it freely. 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.