15 minutes Standing Flow - Outdoor Yoga. Level 1 to 2.
Flow Sequence of Classic Standing Poses
Downward Facing Dog - Adho Mukha Svanasana
Ben Goldstein / Model: Melissa Castro Schmidt
Learning to put poses together so that they flow naturally is one of the biggest challenges when you are trying to do yoga at home. I always recommend starting with sun salutations when you are stuck, but you're going to need something to add on to those pretty quickly. This series of standing poses is intended to fit that bill. If you've taken a few yoga classes, you've probably at least seen these poses because they are all classics. Getting then to flow together to make a seamless sequence isn't hard, it just takes practice.
You'll do all the poses with the right foot forward, then take a vinyasa and do the left side. Repeating both sides a few times is an easy way to lengthen your workout. Try taking 5 deep ujjayi breaths the first time you go through. In this long hold, you have plenty of time establish your alignment correctly. The next time through, stay in each pose for 3 breaths. The final time, try moving on every breath to emphasize the flowing nature of the series.
Let's Get Started
1. On an inhalation, bring the right foot forward next to the right hand as you come into a lunge position. Make sure the toes on your right foot line up with the fingertips on your right hand.
2. If the foot doesn't quite make it all the way to the front of the mat on its own, use your right hand to help scoot it forward.
Warrior I - Virabhadrasana I
1. Pivot on the ball of your left foot, dropping your left heel down to the mat. Your foot will be at about a 45-degree angle.
2. On an inhalation, raise your arms up into Warrior I. Make sure that both your hips are facing the front of the mat. If this is hard, try widening your stance by moving each foot toward the side edges of your mat.
3. Deepen your front knee so that your right thigh moves toward being parallel with the floor.
Warrior II - Virabhadrasana II
1. On an exhalation, open your arms so that they are parallel to the floor. At the same time, pull the left hip back, so that you come into Warrior II.
2. Take a moment to notice that this is a different hip position than in Warrior I. Instead of facing the front of your mat, your hips are now facing the left side. Make sure the hips are level.
3. Continue to keep your right knee deeply bent. Notice if your right knee wants to move toward the midline and nudge it back over your right ankle.
1. On an inhale, reach your right arm forward a few inches and then circle it back over your right ear as you backbend into a reverse warrior.
2. Let your left hand trail down your left leg and rest lightly on your thigh or calf.
3. The right leg really wants to straighten. Don't let it!
Extended Side Angle Pose - Utthita Parsvakonasana
Photo: Ben Goldstein / Model: Ana Alarcon
2. Your left hand reaches straight up to the ceiling.
3. If your hips are a bit more open, you can choose to bring your right hand down inside or outside the right foot. Use your block under the right hand, if necessary.
Triangle Pose - Utthita Trikonasana
Photo: Ben Goldstein
2. Your right hand can rest on your shin, ankle, or a block placed on the outside of your right hand.
3. Extend your left arm straight overhead.
4. Think about stacking the left hip over the right hip and the left shoulder over the right shoulder.
5. Twist toward the ceiling to open your chest.
Half Moon Pose - Ardha Chandrasana
1. Bring your left hand to your left hip. and soften your right knee by bending it slightly.
2. Slide your right hand forward until it is 12-18 inches in front of the right foot and about 6 inches to the right. Take a block under your hand, if necessary.
4. Your left shoulder is directly over your right hand.
5. Straighten the left arm toward the ceiling and bring the gaze up to the left hand.
Video: Standing Poses: Free Vinyasa Yoga Class with Elvis Garcia
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