Continue to build your basic practice with this basic standing pose sequence. Use this sequence by itself or in combination with Basic Seated 2. This is a 13 step sequence of postures to build up to the beginning sequences and the basic sun salutation.
1. Start in Mountain with the palms together
A. Inhale and press the feet down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth.
B. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath.
C. Breathe and hold for 10-30 breaths.
2. Inhale and sweep the arms up
A. Stay in Mountain alignment.
B. Look up at the thumbs.
C. Lift out of the waist, reaching up towards the sky.
3. Exhale into Forward Fold
A. Press the palms flat to the floor, if necessary bend the knees slightly. If you are flexible enough, bring the fingertips in line with the toes.
B. Press the forehead in towards the legs.
4. Inhale and lift into Upward Forward Fold
A. Lift half way up with the arms, legs and back straight.
B. The fingertips are touching the floor or you can place the palms on the shins or knees.
C. Lift the chest and look up as high as comfortable.
5. Exhale into Forward Fold
A. Press the palms flat to the floor, if necessary bend the knees slightly. If you are flexible enough, bring the fingertips in line with the toes.
B. Press the forehead in towards the legs.
6. Repeat #2 through #5 two to four times
7. Inhale into Mountain with the palms together
A. Inhale and press the feet down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth.
B. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath.
C. Breathe and hold for 10-30 breaths.
8. Inhale the arms up and Exhale into Crescent Moon
A. Interlace the fingers together with the index finger pointing up. Press down into the feet, engage the legs and core body and lift up through the fingers.
B. Exhale and press the left hip out and arch over to the right.
C. Breathe and hold for 1-3 breaths.
D. Repeat on other side.
9. Exhale into Standing Back Bend
A. Place the palms on the low back with the fingers pointed down. Press down into the feet, engage the legs and core body.
B. Exhale and press the hips forward and use the arms to support you as you arch back. Look up or carefully drop the head back.
C. Breathe and hold for 2-4 breaths.
D. Inhale and slowly roll back up to Mountain.
10. Inhale into Tree
A. Stare at a point on the floor, shift the weight into the left leg and inhale the right foot up to the inside of the leg with the knee bent towards the side wall.
B. Bring the arms out to the sides, palms together in front of the chest or over the head.
C. Breathe and hold for 2-4 breaths.
D. Release back into Mountain and repeat on other side.
11. From Mountain exhale into Forward Fold
A. Press the palms flat to the floor, if necessary bend the knees slightly. If you are flexible enough, bring the fingertips in line with the toes.
B. Press the forehead in towards the legs.
12. Bend the knees and lower into Shavasana
A. Release the legs straight and slide the arms alongside of the torso. The arms are 6-8 inches from the sides of your body and the palms are facing up.
B. Close the eyes and consciously relax the body from the toes to the crown of the head.
C. Breathe deeply through the nose into the belly and hold for 10-15 minutes.
13. End in Easy Pose
A. Bend the knees and slowly roll over to one side. Press up into a seated position.
B. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth.
C. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath.
D. Breathe and hold for 10-30 breaths.
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