A standing pose sequence accessible to everyone

Standing poses, or Utthistha Sthiti, are the foundation of any good asana practice. They are accessible to anyone and allow the practitioner to work on the fundamentals that come up later in more “advanced” poses. Here is a standing pose sequence that is accessible to most people. I have provided links to instructions for some of the asanas.

Tadasana

tadasana

Urdvha Hastasana

Screen Shot 2014-02-11 at 4.16.30 PM

Utthita Trikonasana

shin triangle pose

Utthita Prarsvakonasana

Screen Shot 2014-01-31 at 10.34.44 PM

Vrksasana

Screen Shot 2014-02-11 at 4.06.47 PM

Ardha Chandrasana

ac IV

Prasarita Padottanasana

Screen Shot 2014-02-04 at 1.27.00 PM

Chatuse Padasana (use a strap over the shins to get greater access to proper shoulder action)

Chatuse padasana 9

Urdvha Prasarita Padasana

Screen Shot 2015-01-21 at 2.22.39 PM

(illustration courtesy IYAGNY)

Savasana

IMG_0381

Do this sequence according to your schedule. It can take 45 minutes to 1.5 hours depending on how many times you repeat the poses. Always allow at least 10 minutes for Savasana. A question I get a lot as an instructor is “how long should I hold the poses?” Each pose has a different effect and requires different actions. In addition, everyone is built differently. So the common answer is to try the pose, and come out. Then assess how difficult or easy it was, then try again and stay according to your assessment.

Have a wonderful and blessed practice.

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4 thoughts on “A standing pose sequence accessible to everyone

  1. Pingback: The element of Pritvhi in standing poses | Home Yoga Practice

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