A Nice, Progressive Standing Sequence

I’ve been hung up for a while on the classical formula of starting every session in savasana.  I’ve found that it can be a little limiting, and I decided to give a standing sequence a whirl.  A very natural, very intuitive vinyasa grew out of that, and I thought that I’d share it with you.

Beginning at the top of your mat, keeping in mind the grounding of your feet and balanced spinal alignment, move through these asanas:

Set 1:

  • Mountain Pose – tadasana
  • Standing Forward Bend – uttanasana
  • Plank
  • Lowered Plank – chaturanga dandasana
  • Upward Dog – urdvha mukha svanasana
  • Downward Dog – adho mukha svanasana
  • High Lunge to Low Lunge – anjaneyasana
  • Plank
  • Low Plank – chaturanga dandasana
  • Upward Dog – urdvha mukha svanasana
  • Downward Dog – adho mukha svanasana
  • Standing Forward Bend – uttanasana
  • Mountain Pose – tadasana

Repeat on the other side, making sure to take a round of deep breaths during Downward Dog and at the end of the set.  Ready yourself for the next set, which builds upon the last, by grounding your feet properly and ensuring that your spinal alignment is correct.

Set 2:

  • Mountain Pose – tadasana
  • Standing Forward Bend – uttanasana
  • Plank
  • Lowered Plank – chaturanga dandasana
  • Upward Dog – urdvha mukha svanasana
  • Downward Dog – adho mukha svanasana
  • One-legged Downward Dog – eka pada adho mukha svanasana
  • High Lunge to Low Lunge – anjaneyasana
  • Plank
  • Low Plank – chaturanga dandasana
  • Upward Dog – urdvha mukha svanasana
  • Downward Dog – adho mukha svanasana
  • Standing Forward Bend – uttanasana
  • Mountain Pose – tadasana

Again, repeat this on the other side, taking the appropriate time to calm your breath when needed.  Downward Dog is often a natural place to do this, and the additional time that you take will allow you to concentrate on breadth in your shoulders and a sensation of your hips being pulled backward and up.  Make sure that you take time in between sets to steady your breath, and then move on to the final set:

Set 3:

  • Mountain Pose – tadasana
  • Standing Forward Bend – uttanasana
  • Plank
  • Lowered Plank – chaturanga dandasana
  • Upward Dog – urdvha mukha svanasana
  • Downward Dog – adho mukha svanasana
  • One-legged Downward Dog – eka pada adho mukha svanasana
  • High Lunge to Low Lunge – anjaneyasana
  • Lunge with Twist (hands in “prayer” position) – parivrtta parsvakonasana
  • Return to Centre
  • Plank
  • Low Plank – chaturanga dandasana
  • Upward Dog – urdvha mukha svanasana
  • Downward Dog – adho mukha svanasana
  • Standing Forward Bend – uttanasana
  • Mountain Pose – tadasana

Repeat on the other side.  You should find that your body is much warmer, and I like this flow as an active warm-up.  I hope that you enjoy the sets – they can be used independently as well.

Namaste.

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