Standing 2 Sequence

Continue to build your beginning practice with this standing pose sequence. Use this sequence by itself or in combination with Beginning Seated 2. This is a 19 step sequence of postures to build up to the intermediate sequences and the sun salutations.
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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 sweep the arms up with palms together

yoga pose

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

yoga posture

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

yoga posture

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 and step back into Low Warrior

low lunge

A. Step the foot between the two hands with the knee directly over the ankle. Lower the back knee and top of foot to the floor.

B. Press down into the palms, fingertips or fists to lift the crown up and to lengthen the spine. Roll the shoulders down and back and press the chest forward. Press the front knee forward and let the hips sink towards the floor, lightly stretching the insides of the legs.

C. Press the legs down into the floor as you lift out of the waist reaching the crown and fingertips up towards the ceiling.

D. Breathe and hold for 2-5 breaths.

6. Exhale the palms together and inhale into Half Prayer Twist

yoga posture

A. Exhale the palms together in front of your chest. Bring the left elbow to the outside edge of the right knee.

B. Press into the palms to roll the top shoulder up and back. Look at the right wall or up at the ceiling.

C. Breathe and hold for 2-4 breaths. Release the hands to the floor and step forward into Forward Fold.

7. Repeat #2 through #6, stepping the left foot back

8. Step the feet together into Forward Fold

yoga posture

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.

9. From Forward Fold inhale into Mountain with the palms together

yoga pose

A. Have the feet together or 2-3 inches apart, parallel, facing forward.

B. Palms are lightly pressed together with the shoulders down and back and the chest pressing in towards the thumbs. Crown of the head lifts up, chin is parallel to the floor.

C. Breathe and hold for 2-5 breaths.

10. Inhale the arms up and Exhale into Crescent Moon

yoga posture

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.

11. Exhale into Standing Back Bend

yoga pose

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.

12. From Mountain, exhale into Standing Yoga Mudra

yoga pose

A. Interlace the fingers behind your back, squeeze the shoulders together and open the chest.

B. Exhale and hinge at the hips rounding forward. Let the head hang from the neck and press the arms forward over the head.

C. Breathe and hold for 2-4 breaths.

D. Inhale and slowly roll back up to Mountain.

13. Inhale into Tree

yoga posture

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.

14. From Mountain exhale into Jack Knife

yoga posture

A. Bring the arms out to the sides in a T position. Exhale and hinge at the hips and hold half way down with a flat back.

B. Reach the fingers out to the sides, the forehead towards the front wall and the tailbone towards the back wall.

Breathe and hold for 2-4 breaths.

15. Exhale into Forward Fold

yoga posture

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.

16. Widen the feet and bend the knees into Prayer Squat

yoga posture

A. Walk the feet out wider with the toes pointing out. Exhale and bend the knees lowering the hips into a squatting position. Bring the palms together in front of the heart.

B. Press the palms together to press the elbows into the knees to open the hips. Roll the shoulders down and back and press the chest forward. Close the eyes and stare at the third eye point.

C. Breathe and hold for 3-6 breaths.

17. Release the hands behind you and inhale into Crab Pose

yoga posture

A. Bring the hands behind your hips with the fingers pointed towards the back wall and point the toes forward. Inhale and lift the hips up towards the ceiling, look up or drop the head back.

B. Press into the hands and feet using strong arms and legs to lift the hips and chest up.

C. Breathe and hold for 2-4 breaths.

18. Exhale the hips to the floor 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.

19. 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.

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Comments 2

  1. help! when i click on the pose names (i.e. “Standing Yoga Mudra” or “Half Prayer Twist”, etc) to get a more detailed explanation of the pose and to learn the Sanskrit name, I get an “Om Shanti!” error message. this occurs on whatever pose I am clicking on. please help.

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