Neutral Symmetrical Standing Poses

Question 1

Tadasana-Mountain Pose

Answer 1

Purpose
Sets a foundation
Reveals common misalignments
Resting pose

Key points
Feet hip distance apart or together and parallel
Balanced action in pelvis and shoulder girdle
Ankles, hips and aligned

Cueing position
Stand with your feet hip distance apart (or together) and parallel. Reach through the crown of your head as you ground through the four corners of your feet.

Cueing action
Lift the inner arches of your feet as you hug your outer shins together.
Press the top of your thighs backwards as you lengthen your sitting bones down
Lengthen through four sides of your waist
Soften your lower ribs in as you broaden your collarbones

Question 2

Urdhva Hastasana-Upward Hand Pose

Answer 2

Purpose
Often the second pose after tadasana in vinayasa style
opens shoulders in flexion
lengthens the sides of the waist

Key points
Upper arms in external rotation
Hands reaching towards the sky

Cueing position
From Tadasana reach your arms up to the sky

Cueing action
Root down through your feet while you stretch up through your fingertips

Question 3

Utkatasana-Chair Pose

Answer 3

Purpose
Creates heat in the body
Strengthens the legs
Opens the shoulders

Key points
Weight more in the heels
Spine neutral

Cueing position
Bend your knees, place your weight over the heels, sit your hips back and down and reach your arms forward and up

Cueing action
Press your upper inner thighs back and down while you lengthen your sitting bones towards the floor
Lengthen the sides of your waist
Draw the lower ribs in as you pull your shoulders back

Question 4

Uttanasana-Forward Fold

Answer 4

a

Question 5

Padangusthasana-Big Toe Lock

Answer 5

a

Question 6

Padahastasana-Hands Under Feet

Answer 6

a

Question 7

Prasarita Padottanasana-Wide Legged Forward Fold

Answer 7

a