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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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.