Essential Standing Flow

StandingHathaMaya curated
Back
Mountain Pose
Mountain
Standing Forward Bend
StandingForwardBend
Standing Half Forward Bend
StandingHalfForwardBend
Warrior I
WarriorI
Warrior II
WarriorII
Extended Side Angle
ExtendedSideAngle
Triangle Pose
Triangle
Warrior I
WarriorI
Warrior II
WarriorII
Extended Side Angle
ExtendedSideAngle
Triangle Pose
Triangle
Warrior III
WarriorIII
Tree Pose
Tree
Warrior III
WarriorIII
Tree Pose
Tree
Standing Forward Bend
StandingForwardBend
Mountain Pose
Mountain

Mayasays...

Standing poses are the foundation of yoga practice! They build strength, improve balance, and teach proper alignment that carries into all other poses. These poses connect you to the earth while reaching toward the sky, embodying the yoga principle of being grounded yet expansive.

Description

Comprehensive standing pose sequence building strength, balance, and flexibility

Poses (18)

Grounding
Mountain Pose

Mountain Pose

Establish strong foundation, engage legs, lengthen spine

4breaths
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Warm Up
Standing Forward Bend

Standing Forward Bend

Soft knees, let arms hang heavy, gentle sway

6breaths
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Warm Up
Standing Half Forward Bend

Standing Half Forward Bend

Hands to shins or fingertips to floor, flat back

4breaths
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Strength
Warrior I

Warrior I

Right foot forward, square hips, arms overhead

8breaths
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Strength
Warrior II

Warrior II

Open hips to side, arms parallel to floor, gaze over front hand

8breaths
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Strength
Extended Side Angle

Extended Side Angle

Forearm to thigh or hand to block, top arm over ear

6breaths
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Strength
Triangle Pose

Triangle Pose

Straighten front leg, hand to shin/block, open chest

8breaths
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Transition
🧘

Wide-Legged Forward Bend

Feet parallel, hands to floor or blocks, crown toward earth

6breaths
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Strength
Warrior I

Warrior I

Left foot forward, square hips, arms overhead

8breaths
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Strength
Warrior II

Warrior II

Open hips to side, arms parallel to floor, gaze over front hand

8breaths
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Strength
Extended Side Angle

Extended Side Angle

Forearm to thigh or hand to block, top arm over ear

6breaths
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Strength
Triangle Pose

Triangle Pose

Straighten front leg, hand to shin/block, open chest

8breaths
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Balance Challenge
Warrior III

Warrior III

Standing on left leg, right leg extends back, arms forward

4breaths
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Balance Challenge
Tree Pose

Tree Pose

Right foot to inner left thigh or calf, hands at heart

6breaths
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Balance Challenge
Warrior III

Warrior III

Standing on right leg, left leg extends back, arms forward

4breaths
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Balance Challenge
Tree Pose

Tree Pose

Left foot to inner right thigh or calf, hands at heart

6breaths
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Cool Down
Standing Forward Bend

Standing Forward Bend

Release and integrate, gentle sway, bend knees as needed

8breaths
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Final Rest
Mountain Pose

Mountain Pose

Feel the effects, notice strength and stability

4breaths
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Anatomical Focus

Legs
Hips
Core
Shoulders

Teaching Notes

Encourage students to use blocks and modifications. Hold poses longer for strength building, shorter for flow. Can add vinyasas between sides.

Sequence Details

Target Duration:
20m
Intensity:
Moderate
Difficulty:
Intermediate
Type:
standing
Poses:
18

Yoga Styles

Primary style
Hatha
Also practiced in
VinyasaIyengarPowerAshtanga
HathaHold poses for longer periods, focus on precise alignment
VinyasaAdd flowing transitions between poses, shorter holds
IyengarUse props extensively, emphasize perfect alignment
PowerIncrease intensity with deeper poses and quicker transitions
AshtangaTraditional sequence with specific breath count and vinyasas

Focus Areas

StrengthBalanceLeg StrengtheningHip OpeningStanding Poses