Standing Yoga Poses | iHanuman

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Asana

Megan Bowles in Prasarita Padottanasana II
Geometry: The Legs are Spread Wide Apart as in Prasarita Padattonasana I. The arms are behind the back with the palms together in Pascima Namaskar. The head extends down towards the floor.
Model: Sara Agelasto Credit: Peter Agelasto
Stand in Tadasana. Inhale the fingertips up to the chest and step or jump your hands and feet wide apart. The feet are parallel to the outer edges of the mat. Toes pointing forward. Knees are lifted. Thighs are back. Torso, spine and chest are lifted. Arms are extended at shoulder left. Shoulderblades down and into the back. Palms down. Fingers extended. Look straight ahead. Inhale and exhale and jump or step the feet back together.
Model: Dona Holleman
This pose is similar to Sukhasana (Easy Pose) in the shape of the pose, but in Svastikasana the feet are active, whereas in Sukhasana, the feet are passive.  The legs are folded in a triangle with the feet under the knees/thighs and the shins crossed in the center line. The torso is upright with the shoulders over the hips. To practice this pose, sit in Dandasana and bend the right knee and place the right foot under the left knee or lower thigh. Then bend the left knee and place the left shin in front of the right shin and the foot under the right knee or lower right thigh. 
Model: Sondra Loring Photo Credit: Robert Sturman
This pose is done by standing on one leg, extending the other leg parallel to the floor or higher in front, holding the toe of the extended leg with the extended arm (ultimately resting the head on the leg).Classification: Udara Akunchana KriyaGeometry: Left Leg is Straight as in Tadasana. Right leg is extended. Pelvis is level. Torso is Vertical as in Tadasana. Arms stretch straight. Hands Hold the foot or a strapVariations:
a. Supported and standing facing the wall
Model: George Purvis, Houston Iyengar Yoga
Classification: Parivrtta KriyaGeometry: The standing leg is perpendicular to the floor. The pelvis is level and the lifted leg is parallel to the floor. The torso is revolved towards the standing leg and the arms are stretched straight from the shoulders.Actions:
Do Parivrtta Trikonasana. With the hand on the floor/block on the inside of the foot.Bend the right leg and place the left hand 1.25 feet away from the right foot and step in with the left foot.
Model: Jenny Otto
Classification: Parivrtta Kriya
Geometry: The legs are as in Vimanasana or Virabhadrasana I. Back leg is stretched straight. The front leg knee is in a 90 degree angle. Torso revolved towards the bent knee. Left hand stretched straight to the outside of the bent knee. Right arm overhead by the ear.

Actions:From Tadasana, UHP, PHP, Bend the right knee to a right angle into Virabhadrasana II.Pivot on the back heel and turn the entire trunk, pelvis and abdomen towards the bent leg in Vimanasana.Inhale. Raise the left arm and take the left side of the abdomen over the right thigh.
Teacher: Cora Wen
The legs are as in parsvottanasana. The pelvis is level and the torso and chest are revolved towards the forward leg. The Torso is in line with the legs and hips. The arms stretch from the shoulders and the gaze is up towards the top hand.  
Garudasana means eagle. It is also the name of the king of the birds. Garuda is represented as the vehicle of Vishnu and as having a white face, an aquiline beak, red wings and a golden body.  (An aquiline nose (also called a Roman nose or hook nose) is a human nose with a prominent bridge, giving it the appearance of being curved or slightly bent.)Classification: Grathana Kriya - Entwining Action
Geometry: Legs are Bent and Entwined. Arms are bent and entwined. Gaze is forward. A. Hand Position
Model: Sara Agelasto Credit: Peter Agelasto
Stand in Tadasana.Inhale the arms over head. Palms face one another. Turn the outer arms in.Release the shoulders down the back.Exhale and Lower the arms back to Tadasana.
Geometry: Stand in Utthita Hasta Padangustasana with the leg to the side. The torso and standing leg are in tadasana and the outer right leg is in line with the torso. The right arm is stretched straight to hold the right big toe. Primary Actions: Press the four corners of the feet to lift the kneecaps and press the standing thigh back. Extend the outer hip down as you extend through the outstretched right leg. Draw the armbone back as you pull on the right big toe and move the shoulderblades into the back to lift the chest.
Lois Steinberg PhD in Virabhadrasana III
Geometry: While balancing on the right Leg perpendicular to the floor, the whole body is stretched straight and parallel to the floor.
Fingertips touching the wall
Fingertips on the ground
Actions:
Utkatasana from Dharma Yoga and Ayurveda
1. Stand in Tadasana. Stretch the arms straight overhead and join the palms. 2. Exhale bend the knees and lower the trunk until the thighs are parallel to the floor. 3. Keep the chest lifted. 4. Inhale straighten the legs.  Exhale Lower the arms back to Tadasana.
Model: Dawn F. Cala Nova, Ibiza, Spain
Geometry: Inverted V. Hands parallel and shoulder width apart. Feet parallel and in line with hands. Arms and Legs are Stretched Straight. With Support:
Hands at Wall
Heels at Wall
Head on Block 1. Lie prone on your yoga mat; on the stomach, face downwards. The feet should be one foot apart.  2. Rest the palms by the sides of the chest, the fingers point straight ahead towards the head.  3. Exhale and raise the trunk from the floor. Straighten the arms, move the head  towards the feet and place the crown of the head on the floor or a block.
Cora Wen in Uttanasana
Geometry: Feet Together. Ankles, Knees and Hips in Line. Chest extended over the legs.
Concave Back: Feet and legs are together as in Tadasana My hips line up over my heels. My Arms are stretched straight. My chest is lifted so my spine is concave.
Classic Asana: Feet and legs are together as in Tadasana. My hips line up over my heels. My torso extends forward over my legs. Hands by the sides of the feet.
1. Stand in Tadasana. Create a wide base with your feet together. Inhale lengthen the front body and place the hands on the hips.
Padahastasana by Portrait Yogi
This pose is practiced by standing on one's hands. 
Stand in Tadasana. Bring the feet to hip distance apart.
Inhale hands to hips. Lift the chest.
Exhale, bend forward and grasp your big toes with your forefinger and thumb or use a strap. Inhale and draw the shoulder blades into the back and abdomen towards the spine.
Draw the kneecaps up and move the thighbones back.
Exhale and extend the spine downward continuing to draw the shoulder blades down the back. Elbows move toward the sides and up.
Inhale lift the chest back to concave. Exhale Hands to hips. Inhale bring the torso back up. Exhale the feet back together into Tadasana.
Parighasana, Adhara Yoga
Kneel on the floor with the ankles together. Stretch the right leg sideways and turn the right foot out 90 degrees, extending the sole of the foot to the floor.  Inhale extend the arms out to the side at chest height.  Exhale extend the right arm, palm up to the right shin and extend the left arm over the ear.  Inhale and draw the torso and arms back to center.  Exhale bring the knee back underneath the hip and repeat on the other side.
Prasarita Padottanasana D
Geometry: In this pose, the Feet are Spread Wide Apart. The Legs and Spine are Intensely Stretched.
Model: Netta in Parsvottanasana for 2nd Trimester Pregnancy
From Tadasana, Inhale and step or jump into Utthita Hasta Padasana. Turn the whole body towards the right leg. Exhale hands to hips.Inhale lift the chest up.Exhale place the hands on the floor or on blocks. Keep the spine concave. The inner shoulderblades move into the spine. The legs and arms are straight. The pelvis is parallel with the floor and the center of the chest is in line with the center of the thigh.Take a few deep breaths here drawing up on the front thighs. Extend through the outer edge of the back foot.
Bobby Clennell in Ardha Chandrasana at Studio Bamboo Institute of Yoga 2010
1. Stand in Tadasana. Inhale step or hop the feet wide apart into Utthita Hasta Padasana, turn the entire right legt out and back foot in to Parsva Hasta Padasana, Exhale. Extend the trunk out over the right leg into Utthita Trikonasana. 2. Inhale. Exhale. Bend the right knee and place the right palm a foot forward of the right foot.3. Inhale. Bring the left foot nearer to the right one. 4. Exhale and raise the left leg from the floor, straightening the right leg.
Virabhadrasana I
1. From Tadasana, inhale Arms overhead in Parsvatasana.
2. Exhale Jump the legs wide apart in to Utthita Hasta Padasana. Inhale.
3. Exhale turn to the right, simultaneously turn the right leg out 90 degrees to the right and the left foot strongly to the right. 
4. Flex the right knee until the right thigh is parallel to the floor and the right shin is perpendicular. 
5. Extend the back leg and lift the kneecap.
6. When the torso is well lifted and the elbows fully extended, gaze at the joined palms. 
Virabhadrasana II  Photo Credit: Iriartin
1. From Tadasana, Move into Uttitha Hasta Padasana, and then Parsva Hasta Padasana.
2. Keep the center of the torso vertical and the chest lifted.
3. Extend the arms out to the sides at shoulder height. Extend the elbows, wrists and fingers. 
4. Exhale. Bend the right knee. The thigh is parallel to the floor. The knee is in line with the ankle. The shin is perpendicular to the floor.
5. Turn the head to look along the outstretched arm. 
Utthita Trikonasana Model: Lois Steinberg, PhD
Stand in Tadasana Inhale deeply and spread the arms and legs apart about 3 - 3.5 feet. The feet are parallel in Uttitha Hasta Padasana.Turn the entire right leg out 90 degrees to the right. Turn the left foot slightly to the right, keeping the left leg stretched from the inside and tightened at the knee. Parsva Hasta Padasana. The Ankle, Knee and Middle of the Thigh are in line.Exhale, extend the trunk sideways and bring the right palm near the right ankle or hold the shin.Stretch the left arm up, bring it in line with the right shoulder and extend the trunk. Back of the legs, the back of the chest and the hips should be in a line. Gaze at the thumb. Inhale, return to Uttitha Hasta Padasana.
Darlene Bink in Vrksasana
"Standing straight on the left leg, bend the right leg and place the right foot on the root of the left thigh. Stand thus like a tree on the ground. This is called Vrikshasana."- The Gheranda-samhita II.36
Credit: Nikolay Titov
Stand erect with the feet together. The heels and big toes touch each other. Rest the heads of metatarsals on the floor and stretch all the toes flat on the floor. Pull the kneecaps up to lift the thighs up.Draw the Abdomen in. Lift the chest. Distribute the weight evenly on the feet. 

Asana Sequences

This 75 minute all levels class uses the chair as an assist in standing poses and backbends. Go deeper into poses such as garudasana, utthita maricyasana III and parivrtta parsvakonasana. View the entire class: https://www.patreon.com/iHanumanYogaMedia
This 75 minute all levels class warms you up quickly with arm balances including ardha adho mukha vrksasana and chaturanga dandasana to prepare you for building more heat in backbends such as paryankasana and ustrasana

View the entire class: https://www.patreon.com/iHanumanYogaMedia

Props Recommended: Wall, Strap, Chair, Block and Blankets. Alternative props can be used.

This 75 minute all levels class incorporates the use of a chair as an assist for more challenging poses such as Malasana, Uttanasana and Pascimottanasana.

View the entire class: https://www.patreon.com/iHanumanYogaMedia
Props Recommended: Wall, Strap, Chair, Block and Blankets. Alternative props can be used.



Recorded with Yoga Cville, the home to Iyengar Yoga in Charlottesville, Virginia by iHanuman Yoga Media. View and Download More Yoga Classes & Workshops at iHanuman.com
This 75 minute all levels class works up to challenging revolved poses including pasasana and parivrtta parsvakonasana, revolved side angle pose.

View the entire class: https://www.patreon.com/iHanumanYogaMedia

Props Recommended: Wall, Strap, Chair, Block and Blankets. Alternative props can be used.



Recorded with Yoga Cville, the home to Iyengar Yoga in Charlottesville, Virginia by iHanuman Yoga Media. View and Download More Yoga Classes & Workshops at iHanuman.com
Inspired by World Mental Health Day, this 75 minute all levels class is dedicated to using standing poses to build strength and stability in your mind.  View the entire class: https://www.patreon.com/iHanumanYogaMedia Props Recommended: Wall, Strap, Chair, Block and Blankets. Alternative props can be used.

Recorded with Yoga Cville, the home to Iyengar Yoga in Charlottesville, Virginia by iHanuman Yoga Media. View and Download More Yoga Classes & Workshops at iHanuman.com.
This all levels practice includes poses to stretch and strengthen the hips. There are many options given for support in these poses. View the entire class: https://www.patreon.com/iHanumanYogaMedia

Props Recommended: Wall, Strap, Chair, Block and Blankets. Alternative props can be used.

Recorded with Yoga Cville, the home to Iyengar Yoga in Charlottesville, Virginia by iHanuman Yoga Media. View and Download More Yoga Classes & Workshops at iHanuman.com.
This challenging 75 minute standing pose class is inspired by a sequence from our friends at Yoga Selection. This class concentrates on variations of Virabhadrasana III, which is a challenging standing pose, but practicing with the wall and chair for support, makes this pose even more accessible to beginners and hopefully will inspire you to develop a relationship with this difficult pose.  View the entire class: https://www.patreon.com/iHanumanYogaMedia
A supportive forward extension class using the chair in this 75 minute all levels class.  View the entire class: https://www.patreon.com/iHanumanYogaMedia Props Recommended: Wall, Strap, Chair, Bolster, Blocks and Blankets. Alternative props can be used.

Recorded with Yoga Cville, the home to Iyengar Yoga in Charlottesville, Virginia by iHanuman Yoga Media. View and Download More Yoga Classes & Workshops at iHanuman.com
Inspired by Abhijata Iyengar's Workshop Towards Recovery and Peace, these standing poses are active and rejuvenative in this 75 minute class geared towards those with some iyengar yoga experience. 

View the entire class: https://www.patreon.com/iHanumanYogaMedia Props Recommended: Wall, Strap, Chair, Bolster, Blocks and Blankets. Alternative props can be used. Recorded with Yoga Cville, the home to Iyengar Yoga in Charlottesville, Virginia by iHanuman Yoga Media. View and Download More Yoga Classes & Workshops at iHanuman.com
Inspired by a class with Advanced Iyengar Teacher, Mary Reilly, this 75 minute all levels class inspires you to create integrity and clarity in your forward bends. View the entire class: https://www.patreon.com/iHanumanYogaMedia Props Recommended: Wall, Strap, Chair, Bolster, Blocks and Blankets. Alternative props can be used. Recorded with Yoga Cville, the home to Iyengar Yoga in Charlottesville, Virginia by iHanuman Yoga Media. View and Download More Yoga Classes & Workshops at iHanuman.com
This 75 minute all levels class is introduces several supine and prone variations of standing poses, before diving deeper into several of the classics. View the entire class: https://www.patreon.com/iHanumanYogaMedia Props Recommended: Wall, Strap, Chair, Bolster, Blocks and Blankets. Alternative props can be used. Recorded with Yoga Cville, the home to Iyengar Yoga in Charlottesville, Virginia by iHanuman Yoga Media. View and Download More Yoga Classes & Workshops at iHanuman.com
This 75 minute all levels class is focused on creating length in the back with the assistance of a chair in standing poses. Watch the entire class: https://www.patreon.com/iHanumanYogaMedia Props Recommended: Wall, Strap, Chair, Bolster, Blocks and Blankets. Alternative props can be used. Recorded with Yoga Cville, the home to Iyengar Yoga in Charlottesville, Virginia by iHanuman Yoga Media. View and Download More Yoga Classes & Workshops at iHanuman.com
This 75 minute all levels class is focused on forward extensions class with using a chair and the wall. https://www.patreon.com/iHanumanYogaMedia Props Recommended: Wall, Strap, Chair, Bolster, Blocks and Blankets. Alternative props can be used. Recorded with Yoga Cville, the home to Iyengar Yoga in Charlottesville, Virginia by iHanuman Yoga Media. View and Download More Yoga Classes & Workshops at iHanuman.com.
In this class emphasizing maintaining length in the lumbar spine, we used the rope wall to access these standing poses. The upper rope(s), for the most part, were held by outstretched arms to maintain the length in the torso. 
This all levels class has fun with common poses renamed for All Hallow’s Eve. Try poses like Rabid Dog pose, Full Moon Pose and Zombie Pose in this 75 minute class. What other names for poses can you come up with ? View the entire video class on our New Monthly Membership:  https://www.patreon.com/iHanumanYogaMedia
 Props Recommended: Wall, Strap, Chair, Blocks and Blankets. Alternative props can be used. Recorded with Yoga Cville, the home to Iyengar Yoga in Charlottesville, Virginia by iHanuman Yoga Media. View and Download More Yoga Classes & Workshops at iHanuman.com.
An all levels forward extension sequence including Supta Padangustasana and Utthita Hasta Padangustasana in this 75 minute all levels class, focused on descending the top thighs. View the entire video class on our New Monthly Membership:  https://www.patreon.com/iHanumanYogaMedia Props Recommended: Wall, Strap, Chair, Blocks and Blankets. Alternative props can be used. Recorded with Yoga Cville, the home to Iyengar Yoga in Charlottesville, Virginia by iHanuman Yoga Media. View and Download More Yoga Classes & Workshops at iHanuman.com.
An excellent all levels standing poses sequence including Ardhva Chandrasasana and Ardha Padmasana in Tadasana (upright half lotus pose) in this 75 minute all levels class. View the entire video class on our New Monthly Membership:  https://www.patreon.com/iHanumanYogaMedia Props Recommended: Wall, Strap, Chair, Blocks and Blankets. Alternative props can be used. Recorded with Yoga Cville, the home to Iyengar Yoga in Charlottesville, Virginia by iHanuman Yoga Media. View and Download More Yoga Classes & Workshops at iHanuman.com.

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