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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
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 is an excellent sequence for exploring the hips and twists in forward bends and standing poses. 
Get deeper into the hip joint with standing poses and seated forward bends in this 75 minute all levels class. 
Inspired by a weekend workshop with David Meloni, the most senior certified teacher in the world, this 75 minute adaptation from the workshop is a creative and supportive practice of standing poses using the wall. 
Inspired by Forward Bends and Hips study with Geeta Iyengar at the Yasodhara Convention in 2008, this 75 minute All Levels Iyengar yoga class explores the hips in various standing poses. Recorded with Yoga Cville, the home to Iyengar Yoga in Charlottesville, Virginia by iHanuman Yoga Media.   Props Recommended: Chair, Strap, Block, Bolster & Blankets. Alternative Props Can Be Used.   
This 75 minute all levels Iyengar Yoga class uses a chair to explore the standing poses. Recorded with Yoga Cville, the home to Iyengar Yoga in Charlottesville, Virginia by iHanuman Yoga Media. View and Download More Yoga Classes & Workshops at Recommended: Wall, Strap, Chair, Block and Blankets. Alternative props can be used.
This 75 minute all levels yoga class recorded with Yoga Cville, the home to Iyengar Yoga in Charlottesville, Virginia by iHanuman Yoga Media. View and Download More Yoga Classes & Workshops at
Inspired by a weeklong intensive with Abhijata Iyengar, this 75 minute All Levels Iyengar Yoga class, recorded by iHanuman Yoga Media, includes Surya Namaskar - Sun Salutations, Utthita Trikonasana - Extended Triangle Pose, Utthita Parsvakonasana - Extended Side Angle Pose, Prasarita Padattonasana - Wide Legs Intense Stretch Pose, Urdhva Prasarita Eka Padasana - Upward Extended One Leg Pose, Utthita Hasta Padangustasana - Extended Hand to the Big Toe Pose, Malasana - Garland Pose, Pascimottanasana into Halasana, Supta Padangustasana I , Jathara Parivartanasana - Turning the Stomach Pose and Savasana.
This 75 minute All Levels Iyengar yoga class uses a chair as a way to support for the practice of Standing Poses. Recorded with Yoga Cville, the home to Iyengar Yoga in Charlottesville, Virginia by iHanuman Yoga Media. View and Download More Yoga Classes & Workshops at
Tree posture, known as Vrikshasana in Sanskrit, is an excellent posture for everyone practicing yoga – from beginners to advanced practitioners. Regular practice of vrikshasana will help to build strength and stabilise the ankle joint, help strengthen and charge the core, and improve the practitioners balance. First, we'll instruct the basic alignment and cues to get you into your vrikshasana, take a more in depth look at some of the tree yoga benefits, and then finish with some modifications or versions of a tree yoga asana that can diversify the posture, it’s benefits, and your practice.
This class, hosted by Iyengar Yoga Therapeutics, is part of a 6-part therapeutic series on teaching to women either going through menopause and those who are Post-Menopausal. This class focuses on Standing Poses and the main recommendation is to practice supported for those going through menopause and to sharpen the practice once women are Post-Menopausal. We use head support during menopause and also can use a wall for support. Bobby recommended facing towards the wall for moral support during menopause and facing away from the wall for stability in post-menopause. 
A lovely and accessible class using a chair to support you in challenging twisting poses with Advanced Iyengar Teacher, Rebecca Lerner. This event was hosted by The Iyengar Yoga National Association of the United States.  
A beautiful expansive and quieting morning practice led by Advanced Iyengar Yoga Teacher Chris Saudek. This event was hosted by The Iyengar Yoga National Association of the United States.
This was the second day of practice during Abhijata Iyengar's Online Intensive, The Power of Unity. Most of these poses were practiced using some form of support. Most of the standing forward bends included head support and most of the other standing poses used the wall for support. Abhijata encouraged us to be gentle with ourselves during this time, saying that "Everything is so uncomfortable right now. Your yoga practice should be comfortable". 
This was the first day of practice during Abhijata Iyengar's 7 day Online Yoga Intensive, The Power of Unity. 
Try these poses for a scary halloween sequence. Instead of the traditional names, try these names instead: Skeleton Pose Full Moon Pose Zombie Pose Rabid Dog Pose Headless Headstand Pose Frankenstein Pose Swarming Locusts Pose Dead Bug Pose Corpse Pose
From the Ramamani Iyengar Memorial Yoga Institute, We have received requests from various associations and teachers for a sequence of practice for the third International Day of Yoga. If our large Iyengar Yoga family across continents would practice the same sequence, then it would be our small tribute to Guruji.
Recorded Live at the Iyengar Yoga Institute of Los Angeles during the Summer of 2012. There are three classes in this Intensive Series. This Saturday Advanced Class continues with Twists including Maricyasana III and Ardha Matsyendrasana. All Lois' classes are taught in the Iyengar Tradition and the Advanced Classes are appropriate for students with several years study in Iyengar Yoga. You can listen to and download this class here:


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