Standing Poses Yoga Sequence

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Standing Poses Yoga Sequence Tadasana (Mountain Pose) Hold for 30 seconds Vrksasana (Tree Pose) Hold for 30 seconds on both sides Tadasana (Mountain Pose) Hold for 30 seconds Starting with your Left Side Uttitha Trikonasana (Triangle Pose) Hold for 30 seconds Reaching through your raised arm, draw yourself back up so that your arms are again parallel to the floor and move into: Virabhadrasana II (Warrior Pose) Hold for 30 seconds Keeping your leg bent, reach your left arm forward as you transition into Ardha Chandrasana (Half-Moon Pose) Hold for 30 seconds Reaching through your raised arm, draw leg back down to the floor so that you are in a wide-legged stance and your arms are again parallel to the floor. Then jump your feet together and return to: Tadasana (Mountain Pose) Hold for 30 seconds Starting with your Right Side Uttitha Trikonasana (Triangle Pose) Hold for 30 seconds Reaching through your raised arm, draw yourself back up so that your arms are again parallel to the floor and move into: Virabhadrasana II (Warrior Pose) Hold for 30 seconds Keeping your leg bent, reach your right arm forward as you transition into: Ardha Chandrasana (Half-Moon Pose) Hold for 30 seconds Reaching through your raised arm, draw your raised leg back down to the floor so that you are in a wide-legged stance and your arms are again parallel to the floor and move into: Prasarita Paddotanasana (Wide, Standing Forward Bend) Hold for 30 seconds Raise yourself back up, walking your hands forward so that they are under your shoulders and you are looking out into the room. Then slowly walk your feet back together and fold into: Uttanasana (Standing Forward Bend) Hold for 30 seconds Draw yourself back up, walking your hands forward so that they are under your shoulders and you are looking out into the room. Bend your needs and raise your arms out straight in front of you an up over your head as you move into: Utkatasana (Powerful Pose/Chair Pose) Hold for 30 seconds Tadasana (Mountain Pose) Hold for 30 seconds .

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Externally Rotated Standing Poses D2
Practice: Externally Rotated Standing Poses D2 Length of Lesson ● 90-120 min Materials ● Mats ● Props (blocks) ● Wall Learning Objectives ● To instruct and clarify the Universal Actions in externally rotated standing poses ● To clearly differentiate standing poses that are neutral in the hip versus poses that are externally rotated in the hip ● To teach the dual actions in an externally rotated pose ● Students will understand that the standing thigh is the thigh that is externally rotated in ardha chandrasana Assessment ● Through participation Practice Notes ● Peak: Ardha Chandrasana ● Emphasize the difference between poses that are working towards neutral the hip and poses that are working one of the legs in external rotation. ● Have students deeply work external rotation in each of these poses. ● Each externally rotated pose should reinforce the external action of the front hip. ● In each pose, teach the Universal Actions - particularly the Universal Paired Actions - in order to help students recognize them in a variety of positions. ● Reinforce the Diagonal Paired Actions in the externally rotated poses. Universal Simple Actions ● Root through the four corners of your feet ● Lengthen through the four sides of your waist ● Lengthen through the crown of your head ● Engage your core ● Spread your chest ● Soften your face © Rachel Scott 2018 1 ● Breath cueing Universal Paired Actions Feet ● Lift your inner arches up ● Hug your outer ankles in Pelvis ● Press the top of your thighs back (creates anterior pelvic tilt) ● Lengthen your sitting
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