This sequence aims to consolidate the standing poses learnt in a beginners course plus a few other asana to round out your session.
Or simple simple crossleg. Over a bolster, or two blankets folded in half. Use head support as needed. Change the cross leg after 2.5 minutes.
Knees apart, big toes together, heels apart. Arms extended forward.
Feet hip width apart, inner edges of big toes and heels in line.
Interlock fingers and raise the arms above the head. Elbows straight. Change the interlock and repeat.
Stand in Tadasana. Extend arms overhead, fingers extended up towards the ceiling, elbows straight.
Hands to wall hip height, shoulder width
Step back with enough distance to get good length in the spine
Focus on balance between two feet, shoulders over buttocks, head over shoulders
Take bottom hand to shin or block
Check front knee is 90 degrees, and in line with ankle. Top arm over ear
Take hands to waist while turning, then extend arms overhead and bend front knee to 90 degrees
Extend arms properly to sides, look over front hand
Start in Trikonasana. Have block for front hand if required to straighten front leg
Once legs have turned to side, take back hand down to outer shin, up and down on the breath. On fourth time stay 5-6 steady breaths
Take hands to Namaskar and go to capacity over front leg, without shortening front of trunk.
Take hands to floor or to bricks if can’t reach. Concave spine, sternum forward.
Sit on height of one or two bricks if needed.
Take height if back rounded. Keep spine erect and open backs of knees towards the floor.
Take enough shoulder height to get good lift.
Belt on elbows, shoulder width. Feet in line with buttocks.
Feet to chair. Position chair at the beginning about 1 arms length away from shoulders.
Take wrists and hands onto shoulder stand blanket stack and release head down.
Look to see if you are straight as you lie back. Head support so that head does not tilt backwards.
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.