Standing 2 Basic Sequence

Published on November 2, 2007

Continue to build your basic practice with this basic standing pose sequence. Use this sequence by itself or in combination with Basic Seated 2. This is a 13 step sequence of postures to build up to the beginning sequences and the basic sun salutation.

1. Start in Mountain with the palms together

mountain tadasana

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 sweep the arms up

mountain tadasana

A. Stay in Mountain alignment.

B. Look up at the thumbs.

C. Lift out of the waist, reaching up towards the sky.

3. Exhale into Forward Fold

forward fold

A. Press the palms flat to the floor, if necessary bend the knees slightly. If you are flexible enough, bring the fingertips in line with the toes.

B. Press the forehead in towards the legs.

4. Inhale and lift into Upward Forward Fold

flat back

A. Lift half way up with the arms, legs and back straight.

B. The fingertips are touching the floor or you can place the palms on the shins or knees.

C. Lift the chest and look up as high as comfortable.

5. Exhale into Forward Fold

forward fold

A. Press the palms flat to the floor, if necessary bend the knees slightly. If you are flexible enough, bring the fingertips in line with the toes.

B. Press the forehead in towards the legs.

6. Repeat #2 through #5 two to four times

7. Inhale into Mountain with the palms together

mountain tadasana

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.

8. Inhale the arms up and Exhale into Crescent Moon

Crescent Moon

A. Interlace the fingers together with the index finger pointing up. Press down into the feet, engage the legs and core body and lift up through the fingers.

B. Exhale and press the left hip out and arch over to the right.

C. Breathe and hold for 1-3 breaths.

D. Repeat on other side.

9. Exhale into Standing Back Bend

Standing 2 Basic Sequence

A. Place the palms on the low back with the fingers pointed down. Press down into the feet, engage the legs and core body.

B. Exhale and press the hips forward and use the arms to support you as you arch back. Look up or carefully drop the head back.

C. Breathe and hold for 2-4 breaths.

D. Inhale and slowly roll back up to Mountain.

10. Inhale into Tree

Tree pose / vrikshasana

A. Stare at a point on the floor, shift the weight into the left leg and inhale the right foot up to the inside of the leg with the knee bent towards the side wall.

B. Bring the arms out to the sides, palms together in front of the chest or over the head.

C. Breathe and hold for 2-4 breaths.

D. Release back into Mountain and repeat on other side.

11. From Mountain exhale into Forward Fold

forward fold

A. Press the palms flat to the floor, if necessary bend the knees slightly. If you are flexible enough, bring the fingertips in line with the toes.

B. Press the forehead in towards the legs.

12. Bend the knees and lower into Shavasana

Corpse pose / shavasana savasana

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.

13. End in Easy Pose

Standing 2 Basic Sequence

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.

 

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4 responses to “Standing 2 Basic Sequence”

  1. stewaspe000 Avatar
    stewaspe000

    I’ve found these positions to be well useful in my practice, so I am thankful to you for putting them. I am curious as to where I can find some sanas that are geared more towards building muscle strength.

  2. inna joyce Avatar
    inna joyce

    The login screen is not working, did not get any response.

    1. Timothy Burgin Avatar
      Timothy Burgin

      Please try logging in here: https://www.yogabasics.com/membership-subscription-plans/
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Timothy Burgin Avatar
About the author
Timothy Burgin is a Kripalu & Pranakriya trained yoga instructor living and teaching in Asheville, NC. Timothy has studied and taught many styles of yoga and has completed a 500-hour Advanced Pranakriya Yoga training. Timothy has been serving as the Executive Director of YogaBasics.com since 2000. He has authored two yoga books and has written over 500 articles on the practice and philosophy of yoga. Timothy is also the creator of Japa Mala Beads and has been designing and importing mala beads since 2004.
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