Video:Yoga Standing Pose Sequencewith Paula Tursi
This standing pose sequence is a series of six simple poses that will help build stamina, tone your muscles, open your shoulders and hips, and get your heart pumping. Watch how to do a simple yoga vinyasa sequence at home.See Transcript
Transcript:Yoga Standing Pose SequenceHi, I am Paula Tursi, the Director of Reflections Yoga, here today for About.com. Today, we will be doing a vinyasa flow. This is a series of six simple poses that will help build stamina, tone your muscles, open your shoulders and hips, and get your heart pumping.
Yoga Supplies NeededFor our basic vinyasa sequence today you will need a mat and two blocks.
Standing Pose Sequence: WarriorWe are going to start with Warrior 1. So you will take your right foot forward and left foot back, and we will clasp the hands behind the back, palms together. And on an exhale, bend the front knee, and on an inhale, open your chest. On the next exhalation, take your arms out to the side - this is Warrior 2. Inhale, take your back hand to the back leg and take the arm up alongside the ear. Be mindful to keep dropping the front thigh.
Standing Pose Sequence: Triangle PoseOn your next exhalation, straighten your front leg - you might want to reach for your block here - and come into triangle pose. Inhale to come back up, parallel your feet, and again, you can bring your hands behind your back or hold opposite elbows. And then fold forward, releasing the crown of your head to the floor. Make sure your legs are straight, but you are not locking out your knees.
Standing Pose Sequence: ReverseInhale, coming up, and then turn your left foot out and your right foot in, again, clasping the hands behind the back, returning to Warrior 1. So we will bend the front knee, making sure that the knee is not past the ankle, but resting in the saddle of the ankle. Lifting your heart, inhale, and on your next exhalation, opening the arms out to the sides, for Warrior 2. Inhale, down the back of the leg, left arm over the ear, but be mindful of your front thigh, keep dropping there.
On an inhale, rising up, straightening the front leg. And exhale, coming down into triangle pose. Inhale, coming up, and then walk your feet together at the front of your mat, and you are complete.
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