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Standing Poses for Beginners Moving to Level 1

A consolidation of standing poses for advancing beginners.

Contents

Introduction

This sequence aims to consolidate the standing poses learnt in a beginners course plus a few other asana to round out your session.

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Supta Baddhakonasana
Supta Baddhakonasana
5 minutes

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.

Virasana Forward
Virasana Forward
1 minute

Knees apart, big toes together, heels apart. Arms extended forward.

Tadasana
Tadasana
30-60 seconds

Feet hip width apart, inner edges of big toes and heels in line.

Urdhva Baddanguliyasana
Urdhva Baddanguliyasana
5-6 breaths each clasp

Interlock fingers and raise the arms above the head. Elbows straight. Change the interlock and repeat.

Urdhva Hastasana
Urdhva Hastasana
5-6 breaths

Stand in Tadasana. Extend arms overhead, fingers extended up towards the ceiling, elbows straight.

Half Uttanasana
Half Uttanasana
5-6 breaths

Hands to wall hip height, shoulder width

Adho Mukha Svanasana
Adho Mukha Svanasana
5-6 breaths

Step back with enough distance to get good length in the spine

Tadasana
Tadasana
6-8 breaths

Focus on balance between two feet, shoulders over buttocks, head over shoulders

Utthita Trikonasana
Utthita Trikonasana
5-6 breaths each side

Take bottom hand to shin or block

Utthita Parsvakonasana
Utthita Parsvakonasana
5-6 breaths

Check front knee is 90 degrees, and in line with ankle. Top arm over ear

Virabhadrasana I
Virabhadrasana I
5-6 breaths

Take hands to waist while turning, then extend arms overhead and bend front knee to 90 degrees

Virabhadrasana II
Virabhadrasana II
5-6 breaths

Extend arms properly to sides, look over front hand

Ardha Chandrasana
Ardha Chandrasana
5-6 breaths in pose for each side

Start in Trikonasana. Have block for front hand if required to straighten front leg

Parivritta Trikonasana
Parivritta Trikonasana
3-4 times in and out

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

Parsvottanasana
Parsvottanasana
6-8 breaths

Take hands to Namaskar and go to capacity over front leg, without shortening front of trunk.

Prasarita Padottanasana (Concave Spine)
Prasarita Padottanasana (Concave Spine)
6-8 breaths

Take hands to floor or to bricks if can’t reach. Concave spine, sternum forward.

Parvatasana in Virasana
Parvatasana in Virasana
1 minute

Sit on height of one or two bricks if needed.

Dandasana
Dandasana
45 seconds

Take height if back rounded. Keep spine erect and open backs of knees towards the floor.

Sarvangasana
Sarvangasana
5 minutes or to capacity

Take enough shoulder height to get good lift.
Belt on elbows, shoulder width. Feet in line with buttocks.

Halasana
Halasana
3 minutes

Feet to chair. Position chair at the beginning about 1 arms length away from shoulders.

Virasana Forward
Virasana Forward
1 minute

Take wrists and hands onto shoulder stand blanket stack and release head down.

Savasana
Savasana
5 minutes

Look to see if you are straight as you lie back. Head support so that head does not tilt backwards.