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Standing Poses for Advanced Students (401)

This is an experienced level class shot at the Balmain Iyengar Yoga Studio.

Contents

Introduction

This is an experienced level class shot at the Balmain Iyengar Yoga Studio. Taught by Pixie Lillas. Live classes allow you to follow along with real sessions every week. It’s just like being in a real class.

See how students are adjusted from a camera angle aiming to capture detail of every pose.

Our initial feedback on these classes is that they fill a much-needed gap in the online Iyengar yoga video space and are great for following along with regular practice from home.

View sequence

Supta Virasana
Reclining Hero Pose
Lay on your back with your legs bent, your toes pointing backward.
Virasana Forward
Downward-Facing Hero Pose
Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your head on the floor or on a block.
Standing Poses for Advanced Students (401)
Perfect Pose
Start in a seated position. Bend the left leg at the knee and press the sole of the foot to the thigh. Bend the right leg and place the foot over the left ankle. The heel of the right foot is pressed against the pubic bone. Your hands rest on your knees. Change sides and repeat.
Uttanasana
Standing Forward Bend
Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.
Adho Mukha Svanasana
Downward-Facing Dog Pose
Press evenly into your hands and feet. The main aim is to elongate the back of your body while lifting your hips up as high off the ground as possible. If necessary, bend your knees a little but stay strong in the legs.
Adho Mukha Vrksasana
Handstand
Open your hands into the floor and strengthen your arms as you lift your body up, one leg at a time, into an inverted balance. Use the wall for support if necessary. If pushing yourself up proves to be too difficult, you can walk your feet up the wall.
Uttanasana
Standing Forward Bend
Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.
Pincha Mayurasana
Feathered Peacock Pose
Spread your weight evenly across your forearms, activate your shoulders, and lengthen your spine as you lift yourself into this inverted balance. Use wall support if needed. You can also wrap a belt around your arms to keep them steady.
Virasana Forward
Downward-Facing Hero Pose
Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your head on the floor or on a block.
Utthita Hasta Padangusthasana 1
Extended Hand-to-Big-Toe Pose 1
Grab your foot by the toe and straighten your leg, maintaining your Tadasana line. Lengthen through the crown of your head and keep your body from tipping over. Use wall support if you lack the balance. You can also use a belt if you lack hamstring flexibility.
Utthita Trikonasana
Extended Triangle Pose
Keep the toes and kneecap of your left leg pointed forward and, keeping your spine straight and long, stretch over your leg. Place your left hand on your ankle or on a block next to your foot. Look up towards your extended right arm.
Tadasana
Mountain Pose
Stand up tall and straight, place your feet close together, with your heels and big toes touching. Imagine as if you are standing with your back against the wall. Extend your whole body from the heels up through the crown of your head.
Utthita Parsvakonasana
Extended Side Angle Pose
Bend your front leg and place your hand by of your foot as you stretch your other arm up and over your head. Pull your waist away from the floor, keep your back straight. Place a block under your hand if necessary.
Tadasana
Mountain Pose
Stand up tall and straight, place your feet close together, with your heels and big toes touching. Imagine as if you are standing with your back against the wall. Extend your whole body from the heels up through the crown of your head.
Adho Mukha Svanasana
Downward-Facing Dog Pose
Press evenly into your hands and feet. The main aim is to elongate the back of your body while lifting your hips up as high off the ground as possible. If necessary, bend your knees a little but stay strong in the legs.
Tadasana
Mountain Pose
Stand up tall and straight, place your feet close together, with your heels and big toes touching. Imagine as if you are standing with your back against the wall. Extend your whole body from the heels up through the crown of your head.
Virabhadrasana I
Warrior I Pose
Angle your back foot outward slightly and straighten your back leg. Lift from your navel up, bring your arms up, and lengthen through the crown of your head. Make sure your front knee and toes are aligned and pointing straight forward.
Uttanasana
Standing Forward Bend
Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.
Tadasana
Mountain Pose
Stand up tall and straight, place your feet close together, with your heels and big toes touching. Imagine as if you are standing with your back against the wall. Extend your whole body from the heels up through the crown of your head.
Virabhadrasana II
Warrior II Pose
1
Angle your back foot in and straighten out the leg. Bend your front knee into a lunge, pointing it forward so that it's aligned with your hips, shin, and toes. Stretch your arms out in a parallel line. Lengthen through the crown of your head.
Ardha Chandrasana
Half Moon Pose
Get rooted through your left foot, point your toes and kneecap forward. Then, place your left hand on the floor or a block in front of you as you stretch your other right leg back in line with your straight back. You can use the wall for support if you lack the balance. If possible, lift your right arm up.
Tadasana
Mountain Pose
Stand up tall and straight, place your feet close together, with your heels and big toes touching. Imagine as if you are standing with your back against the wall. Extend your whole body from the heels up through the crown of your head.
Standing Poses for Advanced Students (401)
Warrior III Pose
Stay rooted through your foot, activate your leg and hips, and keep your kneecap pointing forward. Balance the rest of your body perpendicular to your leg and parallel to the floor.
Uttanasana
Standing Forward Bend
Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.
Tadasana
Mountain Pose
Stand up tall and straight, place your feet close together, with your heels and big toes touching. Imagine as if you are standing with your back against the wall. Extend your whole body from the heels up through the crown of your head.
Parivritta Trikonasana
Revolved Triangle Pose
Keep yourself rooted through your toe mounds as you twist and balance. Make sure your spine is straight and elongated, use blocks if necessary.
Parivrtta Ardha Chandrasana
Revolved Half Moon Pose
Balance on your left leg, as in Ardha Chandrasana. Place your right hand on the floor or on a block in front of you and take your left arm up. Open your chest to capacity. Repeat on both sides.
Tadasana
Mountain Pose
Stand up tall and straight, place your feet close together, with your heels and big toes touching. Imagine as if you are standing with your back against the wall. Extend your whole body from the heels up through the crown of your head.
Parivritta Parsvakonasana
Revolved Side Angle Pose
Place your right hand on the inside of your left foot as you stretch your left arm up and over your head. If the twist is too intense, use a block for your lower hand or keep your left hand on your hip. Repeat on both sides.
Parsvottanasana
Intense Side Stretch Pose
Place your feet one leg-length apart, your back foot angled out slightly. Keep your legs straight as you start to fold over your front leg, maintaining a concave spine for as far into the bend as possible.
Prasarita Padottanasana (Head Down)
Wide-Legged Forward Bend
Plant your feet as wide apart as you can. Place your hands on the floor and lengthen forward through your spine. Once you have achieved the concave spine, start to walk your hands backward to capacity, aiming to lengthen and release your spine as evenly as possible.
Tadasana
Mountain Pose
Stand up tall and straight, place your feet close together, with your heels and big toes touching. Imagine as if you are standing with your back against the wall. Extend your whole body from the heels up through the crown of your head.
Supta Virasana
Reclining Hero Pose
Lay on your back with your legs bent, your toes pointing backward.
Virasana Forward
Downward-Facing Hero Pose
Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your head on the floor or on a block.
Dandasana
Staff Pose
Point your sit-bones down and extend upwards through the crown of your head. Use support under your buttocks or bend knees if needed to get your back straight.
Standing Poses for Advanced Students (401)
Double Toe Hold
Start in a seated position. Bend your knees and grab a hold of your big toes. Extend your legs up and balance yourself on your coccyx to assume a V-shape with your body. Pull your abs in, activate your core, open your chest. If you cannot reach your ankles, use a belt to help you reach your feet.
Supta Padangusthasana I
Reclining Hand-to-Big-Toe Pose
Press your back body into the floor, point the kneecap and toes of your supine leg toward the ceiling, as you extend the other leg up over your hip. Use a belt if needed.
Supta Padangusthasana II
Reclining Hand-to-Big-Toe Pose
Press your back body down. Point kneecap and toes on your left leg upward, as you stretch your right leg out to the side. Use a belt if necessary.
Salamba Sirsasana Wall Support
Headstand 1
Activate your shoulders and upper back muscles as you lift your body up into inverted balance. Use the wall for support if necessary.
Parsvaikapada Sirsasana
One-Legged Headstand Pose
Start in Sirsasana and bring one leg down to the floor. The other leg stays lifted and steady.
Virasana Forward
Downward-Facing Hero Pose
Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your head on the floor or on a block.
Halasana
Plough Pose
Use support under your shoulders. Keeping your shoulders open, lift your hips up high above your head, dropping your feet down behind you. Place your hands on your back to help keep it from rounding.
Sarvangasana
Shoulderstand
Activate your arms and shoulders as you lift your body up perpendicular to the floor. Use blankets or bolsters to support your shoulders. Make sure the back of your neck stays relaxed and maintains its natural curve.
Ekapada Sarvangasana
One-Legged Shoulderstand Pose
Activate your shoulders and lift your body up into a straight line. Place your hands on your back to help you keep your balance. Keeping your body straight and your hips aligned, bring one foot down behind your head.
Halasana (Arms Extended)
Half Plough Pose
Activate your shoulders as you lift your hips up overhead and place your feet on chair support behind your head.
Standing Poses for Advanced Students (401)
Side Plough Pose
Press your shoulders into the floor, lift your hips above your head, and drop your feet behind your head. Then walk them sideways so they are in line with your head. Change sides and repeat.
Standing Poses for Advanced Students (401)
Reclining Angle Pose
Start in Halasana or Sarvangasana. Feet go down on the floor behind your head. Walk your feet outwards in opposite directions to capacity.
Standing Poses for Advanced Students (401)
Ear Pressure Pose
Start with your hips raised high over your head (in Halasana), your shoulders resting on the floor, or some blankets, your legs stretched out behind your head. Bend your knees and bring your thighs down so they are positioned on either side of your head. Breathe and feel your lower back release.
Neck release over blocks
Place support in the form of blocks or folded up blankets beneath your back all the way from your thoracic to your lumbar spine. Your shoulders and head should be allowed to release down toward the floor. Relax in this pose. Start with knees bent, eventually extending your legs out in front of you. Use support under your head if you feel excess strain in your neck.
Simple Cross Legs Forward
Sit with your legs crossed. Keep your sit-bones pointing down as you stretch your arms forward to capacity, lengthening your spine.
Savasana
Corpse Pose
Lie down on the floor. Spread your arms and legs slightly at your side. Relax and concentrate on your breath.