Ashtanga Standing Sequence

The journey

1. 1
2. 2
3. 3
4. 4
5. 5
6. 6
7. 7
8. 8
9. 9
10. 10
11. 11
12. 12
13. 13
14. 14

1. Folds 1:00

   1. 
      Big Toe PosePādāṅguṣṭhāsana

      Hold the big toes and lengthen, then fold from the hips. Breathe.

      30s0:00
   2. 
      Hands Under Feet PosePādahastāsana

      Slide the hands under the feet, palms up. Let the head hang.

      30s0:30

2. Triangles & angles 4:00

   1. 
      Extended TriangleUtthita Trikoṇāsana

      Wide legs, reach long, one hand to the shin and the other to the sky.

      30s × 2each side1:00
   2. 
      Revolved TriangleParivṛtta Trikoṇāsana

      Square the hips and twist. A moving, wringing triangle.

      30s × 2each side2:00
   3. 
      Extended Side AngleUtthita Pārśvakoṇāsana

      Bend the front knee and reach long, from heel to fingertips.

      30s × 2each side3:00
   4. 
      Revolved Side AngleParivṛtta Pārśvakoṇāsana

      Deep lunge, twist and hug the knee with the opposite elbow.

      30s × 2each side4:00

3. Wide & intense 1:40

   1. 
      Wide-Legged Standing Forward BendPrasārita Pādottānāsana

      Feet wide, fold between the legs. Crown of the head toward the floor.

      40s5:00
   2. 
      Intense Side Stretch (Pyramid)Pārśvottānāsana

      Square the hips and fold over the front leg, hands in prayer or on the floor.

      30s × 2each side5:40

4. Balance & power 4:05

   1. 
      Extended Hand-to-Big-Toe PoseUtthita Hasta Pādāṅguṣṭhāsana

      Lift the leg, hold the big toe and stand tall. Bend the knee freely.

      25s × 2each side6:40
   2. 
      Half Bound Lotus Standing Forward BendArdha Baddha Padmottānāsana

      Half lotus, bind and fold. Go slow, protect the knee.

      25s × 2each side7:30
   3. 
      Chair PoseUtkaṭāsana

      Sit back into the chair, arms up. Ground the heels.

      25s8:20
   4. 
      Warrior IVīrabhadrāsana I

      Square the hips and reach up. Strong legs, soft face.

      30s × 2each side8:45
   5. 
      Warrior IIVīrabhadrāsana II

      Open the arms, gaze over the front hand.

      30s × 2each side9:45

5. Land 0:30

   1. 
      Mountain PoseTāḍāsana

      Stand still for a few breaths. Feel the glow.

      30s10:45