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Complete Standing Pose Sequence – Grounding and Focus

Full standing pose practice, learning the classical sequence and finding the rhythm of the practice.

Contents

Introduction

To work on accuracy of foot placement and leg action in a complete standing pose sequence.

View sequence

Supta Virasana
Supta Virasana
5 minutes

Or Supta Baddhakonasana. Use blanket or bolster under back for support.

Virasana Forward
Virasana Forward
1 minute

Release the neck and let the buttocks go further towards the heels.

Uttanasana
Uttanasana
45 seconds

Hands to floor or hold outside of calves as you bend forward.

Adho Mukha Svanasana
Adho Mukha Svanasana
45 seconds - 1 minute

Explore the distance that gives you a sense of length through the spine whilst keeping the front of the thighs lifting.

Adho Mukha Vrksasana
Adho Mukha Vrksasana
20-60 seconds

Keep extending upwards, feel the evenness of the heels to the wall.

Adho Mukha Svanasana
Adho Mukha Svanasana
45 seconds

Arm pit chest length and connect the arms to the lower ribcage.

Pincha Mayurasana
Pincha Mayurasana
20-60 seconds

Don’t overextend the armpits forward. Keep the back shoulders going upwards.

Utthita Hasta Padangusthasana Both Hands To Foot
Utthita Hasta Padangusthasana Both Hands To Foot
45 seconds

Supported, with foot to wall. Belt as needed.

Utthita Hasta Padangusthasana Head To Shin
Utthita Hasta Padangusthasana Head To Shin
45 seconds

Supported, with foot to wall. Belt as needed.

Utthita Trikonasana
Utthita Trikonasana
30-45 seconds

Anchor back foot to floor, space between outside foot-bone and floor.

Utthita Parsvakonasana
Utthita Parsvakonasana
30-45 seconds

Front knee facing forwards, a little more to little toe side, without losing the back foot anchor.

Virabhadrasana I
Virabhadrasana I
30-45 seconds

If back heel comes up when turning, keep it active as though it were reaching to the floor.

Virabhadrasana II
Virabhadrasana II
30-45 seconds

Bend front leg fully to 90 degrees, and lift inner back leg up.

Half Uttanasana
Half Uttanasana
30-45 seconds

Knees straight and fold arms to release trunk down.

Ardha Chandrasana
Ardha Chandrasana
30-45 seconds

Try to bring front hand more in line with toes, and less outside little toe side.

Virabhadrasana-III
30-45 seconds

Finger tips to wall if unable to balance.

Parivritta Trikonasana
Parivritta Trikonasana
30-45 seconds

Use a brick for bottom hand if you don’t reach the floor. Turn bottom ribs, not just shoulder.

Parivritta Parsvakonasana
Parivritta Parsvakonasana
30-45 seconds

Bend both knees, front leg to a lunge position. Then get a good turn as you place the shoulder across before you straighten the back leg.

Uttanasana
Uttanasana
30-45 seconds

Hold elbows, eyes quiet.

Parsvottanasana
Parsvottanasana
30-45 seconds

Hands in namaskar.

Watch for over turning the back hip. Bring an even line between the two hip bones.

Prasarita Padottanasana (Head Down)
Prasarita Padottanasana (Head Down)
1 minute

Head to floor or block/s under crown of head.

Supta Virasana
Supta Virasana
4 minutes

This is to release leg tension or overwork.

Virasana Forward
Virasana Forward
1 minute

Take block for under forehead if it doesn’t reach the floor.

Sirsasana
Sirsasana
5 minutes

Free balance or with wall support.

Ekapada-Sirsasana
20 seconds

Draw descending leg back into hip.

Supta Baddhakonasana
Supta Baddhakonasana
20 seconds

Heels towards groins.

Virasana Forward
Virasana Forward
1 minute

Arms in front, eyes quiet.

Sarvangasana
Sarvangasana
5-7 minutes

Take blanket and belt support as required.

Halasana
Halasana
3 minutes

Take height for feet if hips are dropping.

Simple Cross Legs Forward
Simple Cross Legs Forward
45 seconds

Head support.

Savasana
Savasana
5 minutes

Try placing a cloth or belt over the eyes for further quietening.