Yang Standing/ Strengthening Sequence

Purpose

This segment of your daily sadhana follows the warm up:

to further warm and strengthen the body for more challenging peak poses
to strengthen and tone the body, increase stamina
to make your practice deeper, more focused and full
to create better posture and stability in the joints
strong standing and balancing postures help to empower and brighten the spirit, to create confidence
to continue to warm up the body to prepare it even more fully for deeper stretches in the Yin segment

Time: This segment of a practice is optional and could be omitted for a gentler practice, such as while ill, for women while on their moon cycle, at night, or when time is limited. 8-20 minutes is a suitable time if you choose to include a Yang sequence in your practice.

Options include- Asymmetrical standing asanas in the warrior family, standing and arm balance poses, strengthening core work, strong backbends, and counterposes to each challenging pose.

To create a sequence, choose 3 or more postures to practice in sequence, generally in the same plane (for example, standing balance poses, or asymmetrical standing poses) and then 1 or more counterposes: counterposes bring the body back into balance and are especially important to practice after a strong/deep pose.

Examples of when to use counterposes:

· Twists/forward folds are important counterposes for deep back bends as they lengthen and decompress the spine

· Gentle heart openers and twists are counterposes for deep forward folds

· Shoulderstand is important to practice after Headstand, Matsyasana is important to practice after shoulderstand

· Stretching a muscle after it has been active in a strong asana, for example, stretching the hamstrings after holding a warrior pose, or stretching the wrists after practicing planks or arm balances.

For asymmetrical poses, first do one side of the sequence, then transition to the other side. This sequence can include a combination of dynamic and static poses: poses held for more than 1 breath. Static poses create strength, stamina, and deeper stretch. Static poses are best practiced after you are warmed up.

Sample Stamina building Yang Sequence:

Warrior 1

Warrior 2

Reverse Warrior

Parsvakonasana (Side Angle)

Twisted Anjaneyasana (Lunge)

Lizard

Ardha Hanuman (Half Splits)

Sample Yang Sequence to prepare you for deeper backbends later in the backbending segment:

Warrior 1 with dynamic Prana Mudra or Spiral Arms movement meditation

Warrior 3

Standing Splits

Lunge

Anjaneyasana with focus on stable core while moving towards deeper backbending

Parsvottanasana

Uttanasana

Sample Grounding Yang Sequence

Utkatasana with dynamic movement in legs pulsing

Uttanasana

Tadasana

Vrkshasana

Uttanasana

Malasana