Standing 1 Basic Sequence

Use this basic standing pose sequence by itself or in combination with Basic Seated 1. This is a simple 15 step sequence of postures to build upon the basic seated sequences.

1. Start in Mountain with the palms together

yoga pose

A. Inhale and press the feet down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth.

B. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath.

C. Breathe and hold for 10-30 breaths.

2. Inhale and step or jump out into Five Pointed Star

yoga pose

A. Step or jump the feet out wide apart with the arms out to the sides. Feet are parallel, directly under the wrists.

B. Press down into the feet, out through the fingertips and up through the crown of the head

C. Breathe and hold for 2-4 breaths.

3. Exhale into Warrior II

yoga pose

A. Turn the right toes towards the right wall and the left toes slightly in towards center. Bend the right knee directly over the ankle into a deep lunge. Keep the hips and chest forward and look at the right middle finger.

B. Press down through the feet and out through the fingers and crown.

C. Breathe and hold for 2-4 breaths.

4. Inhale and straighten the legs, exhale into Triangle

yoga posture

A. Keep the toes facing where they are and straighten both legs. Press the left hip out and slide the arms to the right. Rotate just the arms, resting the back of the right hand against the inside of the right leg.

B. Press down through the feet and out through the fingers and crown.

C. Breathe and hold for 2-4 breaths.

5. Inhale back up to Five Pointed Star and repeat #2 through #4 on the other side

6. From Five Pointed Star, exhale forward into Standing Yoga Mudra

yoga posture

A. Interlace the fingers behind the back. Inhale and squeeze the shoulders together, arch the spine and look up. Exhale and hinge at the hips rounding the spine forward.

B. Let the head hang from the neck and press the arms forward over your head.

C. Breathe and hold for 3-6 breaths.

7. Inhale back up to Five Pointed Star and exhale into Goddess Pose

yoga posture

A. Keep the shoulder blades squeezed together as you inhale and roll the spine back up, exhale and release the arms. Bend the elbows out to the sides with the palms facing each other, point the toes out 45 degrees. Exhale and bend the knees lowering the hips down into a squat.

B. Press the hips and chest forward, press the elbows and knees back.

C. Breathe and hold for 2-5 breaths.

8. Inhale back to Five Pointed Star and exhale into Standing Angle

yoga posture

A. With the toes pointing forward, exhale and fold forward. Interlace the middle and index finger around each big toe and bend the elbows to the side walls as you gently pull the head towards the floor.

B. As you pull the head down, press down into the feet to press the hips up, feeling a lengthening of the spine.

C. Breathe and hold for 2-5 breaths.

9. Inhale back into Five Pointed Star and jump or step into Mountain

yoga pose

A. Inhale the arms out to the sides as you lift back up into Five pointed star. Step or jump the feet hip width apart with the toes pointed forward.

B. Press the feet down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Inhale the palms together in front of your chest.

C. Breathe and hold for 2-5 breaths.

10. Exhale and hinge at the hips into Forward Fold

yoga posture

A. Inhale the arms out to the sides and exhale and hinge at the hips rounding forward. Bend the knees enough to hold onto the backs of the ankles and to press the head against the knees. Gently pull with the arms, bend the elbows to the back wall and press down into the feet to reach the hips up.

B. Breathe and hold for 3-6 breaths.

11. Step the right foot back into Pyramid

yoga posture

A. Step the right foot back 3-4 feet with both toes facing forward and the feet flat on the floor. Keep the spine rounded with the forehead pressing into the left knee.

B. Press the heels into the floor and press the backs of the knees towards the back wall.

C. Breathe and hold for 2-5 breaths.

12. Step the right foot forward into Forward Fold and repeat #11 on the other side

13. Step back into Forward Fold, bend the knees and lower into Shavasana

yoga posture

A. Release the legs straight and slide the arms alongside of the torso. The arms are 6-8 inches from the sides of your body and the palms are facing up.

B. Close the eyes and consciously relax the body from the toes to the crown of the head.

C. Breathe deeply through the nose into the belly and hold for 10-15 minutes.

14. End in Easy Pose

yoga posture

A. Bend the knees and slowly roll over to one side. Press up into a seated position.

B. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth.

C. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath.

D. Breathe and hold for 10-30 breaths.

Comments 10

  1. Thank you for the great sequences, I’ve been trying to find good ones for a week now. Is it really okay to “make your own sequence” as long as the flow is smooth and continuous from one pose to another?

  2. yogagia – Absolutely! You should certainly focus on making the sequence a smooth and continuous flow, but also pay attention to the physical and energetic effects of putting different poses together.

  3. This is a fun looking sequence!….
    I say that because I have not seen several of these postures before

  4. I have been doing yoga for a while but I had hand surgery and needed a standing sequence. This was just what I needed, I added a few poses along the way.

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