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Standing pose sequence to develop your foundations

This class has a focus on Standing Poses aimed at students with 3-9 months experience and beyond in Iyengar yoga. Pixie Lillas guides your through a gentler progression of standing poses that allow you to build on your foundations.

A sequence for general or level 1 students with a focus on standing poses

This class focuses on standing poses in the Iyengar method and is intended for students that have completed a beginners course at a certified Iyengar yoga studio. Pixie Lillas guides your through a gentler progression of standing poses that allow you to build on your work in class.

We start out in Supta Swastikasana, reclining over a bolster in simple cross legs, then to Virasana forwards to release the upper back and extend the shoulders. Uttanasana leads you to two variations of Adho Mukha Svanasana (Dogpose): the first with the hands supported on two blocks and the second variation as normal. We stand up and move to Urdvha Hastasana raising the arms up then half Uttanasana with the hands to the wall.

Then we get to the standing poses:

  • Trikonasana (Triangle Pose)
  • Utthita Parsva Konasana (Extended Side Angle Pose)
  • Virabhadrasana 1 (Warrior 1)
  • Virabhadrasana 2 (Warrior 2)
  • Ardha Chandrasana (Half Moon Pose)
  • Parivrtta Trikonasana (Turning Triangle Pose)
  • Parsvottanasana (Intense Side Stretch Pose)
  • Prasarita Padottanasana (Wide-legged Forward Bend)

We move then to some forward bends and preparatory poses for the upper back and shoulders: Baddhanguliyasana in Virasana, Dandasana (staff pose), supported Head Balance Preparation and Setu Bandha over a bolster. We finish in Savasana.

Video stills from this sequence

Standing poses building on your foundations video stills

Video stills from this sequence

Show video stills
Simple cross legs over bolster from standing poses building on your foundations 1
Virasana forwards - standing poses building on your foundation sequence
Uttanasana still from standing poses building on your foundations 3
Dogpose on blocks video still from standing poses building on your foundations 4
Virasana forwards on blocks video still from standing poses building on your foundations 5
Adho mukha svanasana dogpose video still from standing poses building on your foundations 6
Urdhva Hastasana video still from standing poses building on your foundations 7
Half Uttanasana video still from standing poses building on your foundations 8
Utthita Trikonasana video still from standing poses building on your foundations
Utthita Parsva Konasana video still from standing poses building on your foundations
Virabhadrasana 1 video still from standing poses building on your foundations
Virabhadrasana 2 video still from standing poses building on your foundations sequence
Ardha chandrasana video still from standing poses building on your foundations sequence
Parivrtta trikonasana video still from standing poses building on your foundations sequence
Parsvottanasana video still from standing poses building on your foundations sequence
Prasarita paddotanasana video still from standing poses building on your foundations sequence
Baddhanguliyasana in virasana video still from standing poses building on your foundations
Dandasana video still from standing poses building on your foundations sequence
Head balance preparation video still from standing poses building on your foundations sequence
Half head balance video still from standing poses building on your foundations sequence
Setu bandha over bolster video still from standing poses building on your foundations sequence
Setu bandha second step video still from standing poses building on your foundations sequence