To work on accuracy of foot placement and leg action in a complete standing pose sequence.
Or Supta Baddhakonasana. Use blanket or bolster under back for support.
Release the neck and let the buttocks go further towards the heels.
Hands to floor or hold outside of calves as you bend forward.
Explore the distance that gives you a sense of length through the spine whilst keeping the front of the thighs lifting.
Keep extending upwards, feel the evenness of the heels to the wall.
Arm pit chest length and connect the arms to the lower ribcage.
Don’t overextend the armpits forward. Keep the back shoulders going upwards.
Supported, with foot to wall. Belt as needed.
Anchor back foot to floor, space between outside foot-bone and floor.
Front knee facing forwards, a little more to little toe side, without losing the back foot anchor.
If back heel comes up when turning, keep it active as though it were reaching to the floor.
Bend front leg fully to 90 degrees, and lift inner back leg up.
Knees straight and fold arms to release trunk down.
Try to bring front hand more in line with toes, and less outside little toe side.
Finger tips to wall if unable to balance.
Use a brick for bottom hand if you don’t reach the floor. Turn bottom ribs, not just shoulder.
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.
Hold elbows, eyes quiet.
Hands in namaskar.
Watch for over turning the back hip. Bring an even line between the two hip bones.
Head to floor or block/s under crown of head.
This is to release leg tension or overwork.
Take block for under forehead if it doesn’t reach the floor.
Free balance or with wall support.
Draw descending leg back into hip.
Heels towards groins.
Arms in front, eyes quiet.
Take blanket and belt support as required.
Take height for feet if hips are dropping.
Try placing a cloth or belt over the eyes for further quietening.
Save PDF and print
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.