STARTING STANDING POSTURES

YOGA SEQUENCE BASED ON THE TEACHING OF BKS IYENGAR

Begin the sequence with a period to warm and loosen the body.  In general hold each pose for about 30 seconds.

The list below is a very basic description to act as a reminder.  For fuller explanations see the Asanas section of the website.

TADASANA – The Mountain Pose or Upright Pose.

                   Stand upright with the arms by the side,  Weight balanced.

VRKASANA – Tree Pose.

                   Stand on one leg with arms raised.  Change legs.

UTTHITA TRIKONASANA – Stretched Triangle

                   Stand legs wide apart.  Right arm to right foot or leg, left                             raised in air.  Look up to raised arm.  Reverse                              position .

UTTHITA PARSAVKONASANA – Stretched Flank Pose, or The               Long Stretch

                   Feet wider apart.  Right leg bends to thigh parallel to                                   floor.  Left leg behind straight.  Right elbow to knee,                           or hand to floor.  Left arm stretches over.  Reverse                     position of legs and arms.

VIRABHADRASANA – Standing Hero Pose

                   Legs as before.  Body upright,  Arms stretch forwards                                and backwards.  Reverse position.

and to finish with one or two grouns and inverted postures

PARSVOTTANASANA – Flank Stretch

                   Feet short stride apart.  Front foot faces forwards, rear                              foot at an angle.  Hands in prayer position behind                                                                 back, stretch down to front leg. Reverse position.

SALAMBA SARVANGASANA – Shoulder Stand

                   Body upside down.  Rest on shoulders, hands support                                lower back.

HALASANA – Plough

                   From Shoulder Stand feet come over head to floor.                                    Arms extend behind back.

SAVASANA – Corpse or Dead Man Pose

                   Lie flat on back, body straight, feet apart, arms out from                              sides of body.

BREATHING EXERCISE – Breath using UJAYII PRANAYAMA

                   Full abdominal throat breathing.