Day 11 – Standing Poses with Popsi Narasimhan – 31 Day Yoga Challenge

Day 11 – Standing Poses with Popsi Narasimhan – 31 Day Yoga Challenge



Namaste my name is Popsi Narasimhan and
I’m a certified Iyengar Yoga teacher
today I’m gonna indulge you in in some
standing poses so before we do that let
me let me start with an invocation to
sage Patanjali. Patanjali codified the
yoga system somewhere between 2300 to
2500 BC is this what they say so we pay
our respects to Patanjali before we
begin classes so I’m going to serve in
Swastikasana with my shins crossed I’m
balanced equally on my two sit bones my
buttock bones gently bringing my buttock
clash out so I’m sharpening in my
buttock bones as I send my sacrum up
lift my torso stretch the sides of the
torso sides of the waist sites the chest
up as I elongate the spine
upwards gently holding my knees I pull
my shoulder blades in towards the back
body and into the back to support my
chest as my chest lifts and bring my
hanging my hands to my to the center of
my chest gently closing my eyes and
begin the process of involution looking
inwards as I contemplate my practice
(chanting)
(chanting)
(chanting)
(chanting)
yogena cittasya padena vācāṁ
(Yoga for bringing quietness of mind; grammar for eliciting effectiveness of speech)
malaṁ śarīrasya ca vaidyakena
(And the healing arts for removing the ailments of the body)
yo’pākarottaṁ pravaraṁ munīnāṁ
(He bestowed these things that most illustrious
of sages—)
patañjalim prāñjalirānato’smi
(Patañjali to whom I make reverential obeisance.)
ābahu puruṣākāraṁ
(Spirit rendered into human form)
śaṅkha cakrāsi dhāriṇaṁ
(Bearing the conch, the discus and the sword)
sahasra śīrasaṁ śvetaṁ
(Adorned with the cobra of one thousand heads—)
pranamāmi patañjalim
(I bow down before Patañjali.)
hari aum
the deep inhalation I raised my chest up
maintained that lift in the chest as I
bend my head towards the heart and
surrender to my core of the being slowly
release my hands lift my head up stretch
my legs forward as I come to Adho Mukha Virasana
which is Child’s Pose I’m gonna do
this with my side towards you so you can
see this is a symmetrical pose I’m only
gonna do it on one side so I’m bringing
my tops of the feet down joining my toes
as I bring my knees apart so make some
space for my torso to descend down my
buttocks are going towards my my heels
descending down towards the heels as I
stretch my torso forward with my arms
again I extend my sides of the waist
sides of the chest as I gently release
my forehead down to the floor so I’m
pressing my buttocks down I’m extending
my torso forward and I’m using my arms
to stretch forward Adho Mukha Virasana
Child’s Pose you know from here I’m
gonna bring my arms press my palms down
all my fingers are spreading I’m gonna
turn my palms out slightly again I’m
pressing the whole circumference of the
palm down extend my elbows as I roll my
upper arms from the inside out my arms
are straight my elbows are steady and
firm and locked and I’m gonna curl my
toes under my feet are hip-width apart
then I’m gonna start to raise my knees
up buttocks up aiming towards the
ceiling as I stretch my arms and I
stretch my legs to straight arms to
straight legs as I stretch all the way
up from my wrist up towards the buttock
bones and from my buttock bones towards
the heels that gently release my hands
down to bring the heels down to the
floor
Adho Mukha Svanasana
Downward-facing Dog
so this is one of the classic standing
asanas in the Iyengar method I’m holding
my head such that my ears are in line
with my arms as I gently try and bend
the knees and see if I can close the gap
between the torso and the thighs
bringing my torso closer and closer
towards the thighs but at the same time
lifting my buttocks up towards the
ceiling and then I stretch my knees to
extend my legs fully so if you’ll notice
the backs of the knees are fully open to
straight firm legs poker stiff legs as I
release my torso any amount slowly
bending the knees to come out of Adho Mukha Svanasanaa and come back to
Adho Mukha Virasana for just a moment to catch
your breath I’m gonna transition to
standing poses Tadasana or Mountain Pose
I’m gonna bring the feet together the
inner edges of the feet touching one
another I want to pay my attention to
the four corners of the feet the inner
toe mound the outer toe mound the inner
heel and the outer heel I’m gonna press
these four corners down with my feet
join I’m gonna lift my toes spread all
the toes make some space between all the
toes there is some stickiness between
the last two toes so I want to bend down
separate the last two toes bring some
life into the toes and then extend the
toes down to the floor
with gaps in between the toes
now as I press the four corners of the
feet down I lift my kneecaps up I
pressed the quadriceps back into the
femur and the femur into the back of
the thigh as I press my thighs back I’m
gonna release my buttocks and then
descend the buttocks down towards the
heels I bring the abdomen band back
slightly I lift my chest up from the
bottom of the sternum to the top of the
sternum I roll my arms shoulders back
and I extend my arms by the side of the
torso charging from the tips of the
shoulders to the tips of the fingertips
and beyond looking at high level as I
come to Mountain Pose
I maintain Mountain Pose in my whole
torso and the legs as I bring my arms up
the only thing moving is the arms I’m
holding everything else in Mountain Pose
Tadasana or also known as Samasthiti
which is the neutral pose for all the
standing poses arms up to Urdhva Hastasana
Upward-facing Hands again I stretch my
arms extending the elbows extending the
wrists extending all the fingers let the
fingernails go up towards the ceiling
move up but as I charge my arms up I
want to release my shoulders down so the
shoulder blades are still into the back
body supporting my chest as my torso is
now long and vertical from Urdhva Hastasana
I bring my arms down interlace my
fingers turn my palms out extend the
elbows and I’ll raise the arms up to Baddhanguliyasana Interlaced Fingers
again reach the palms up to the ceiling
the interlaced palms reach open them up
and reach them up to the ceiling
extending the elbows bringing the arms
upper arms closer and closer towards the
ears
as I maintain those straight arms and
I’ll see if I can bring my hands back
any amount moving the hands back so the
upper arms go beyond behind the ear
any amount as possible so you’re opening
the armpits in this pose again I’m
changing the interlace of the fingers so
the other pinky comes down turning the
palms out and extending the arms up to Urdhva Baddhanguliyasana Upward-face Interlaced Hands
again Mountain Pose in
the rest of the body Baddhanguliyasana
in the arms slowly release
bring the arms to the side and I’m gonna
bring my right hand back bend the elbow
I’m gonna take the right left hand up
turn the hand all the way back so I’m
turning all the way from the upper hand
upper arm turns from the outside in as I
turn the whole hand back and now I bend
the top elbow to clasp the hands behind
so I’m gonna turn it on and show you
this pose from the back
pardon my back but I want you to see the
clasp of the hands behind the back so
I’m in Mountain Pose in the rest of the
body
as you can see and my hands are clasped
behind my back and I’m gonna do the
other side as well
having my back towards here so I’m
bringing the opposite hand back bending
the elbow bringing the right hand up
turning the whole arm so their arm no
faces back and now as I bend the elbow
clasp the hands behind gently holding
and I’ll see if I can move the elbows
diagonally across as I gently open my armpits
Gomukhasana Cow-faced Arms
release and come out of the pose and I’m
gonna bring my arms back Urdhva Hastasana Upward-facing Hands
and I’m gonna bring my forearms closer
and closer and closer and closer
together until the palms touch each
other to Urdhva Namaskarasana
I’m extending my arms up reach up as I seal
my palms above my head Urdhva Namaskarasana
bring the hands down again
I’m gonna turn around for the last pose
with the hands in Tadasana to show you
the knee hands clasping or hands
touching behind in Paschima Namaskarasana so from the front it looks like
this but since you can’t see my hands
I’m gonna turn around and I’m gonna show
you this I’m in Mountain Pose I bring my
hands down with my fingers pointing down
towards the feet I’m gonna turn my wrist
around so the fingers are not pointing
towards the body and then up towards the
ceiling and then I’m gonna move my hands
up my spine as much as they can so you
see my hands are all the way up but they
are not sealed so to seal the hands I’m
gonna roll my shoulder bones back I’m
gonna broaden my collarbones broaden my
chest as my shoulder bones are all out
and then I’m gonna make my back narrow
as I automatically seal my hands behind
Paschima Namaskarasana
Backward-facing Namaste so for some
people may not be able to do this so
it’s okay for them to clasp the elbows
or clasp the wrists so beginning stages
you may not have mobility in your upper
upper body and the shoulders so in the
anger method we use a lot of props we
have belts for people who can’t come
into Gomukhasana so you can have a belt
and hold the belt with two hands or like
I said you know we have stages where you
hold the elbows or your holders so now
we are going to transition to some
standing poses again come to Mountain
Pose
Tadasana or Samasthiti bend elbows bring the hands to the
center of the chest when the knees jump
the feet wide apart Utthita Hasta Padasana
the feet are parallel to each
other the outer edges of the feet
parallel to the edges of the mat my arms
are shoulder high I’m gonna turn my
right foot out 90 degrees
noting that my foot my knee and the tie
all turn from the root of the tie the
whole leg turns out 90 degrees
I’m gonna turn the back leg in slightly
maintaining the the erect vertical torso
I’m making sure that my hips is not hip
is also normal and not moving this way
as I come into Parshva Hasta Padasana
where if one foot is turned out 90 and
the back foot is turned in slightly
extending my arms from the center of the
chest all the way to the fingertips
reach out broaden yourself let the chest
and the ribcage become broad extend the
arms powerfully to the sides and
laterally start to extend the torso to
the side get maximum length in the side
of the torso and then bring the hand
down to the shin I’m bringing my top
hand to the waist and I’m gonna use my
top shoulder to roll the top shoulder
back as I revolve the torso away from
the floor towards the ceiling
now I can imagine myself being
sandwiched between two plates of glass
if I imagine two plates of glass here
I’m sandwiched in between them and I’m
gonna raise my top hand and turn and
turn my head and neck to look up to come
out of the pose I press the outer edge
of the back foot and use my top hand to
lift myself up as I bring my torso back
vertically feet parallel to each other
as I move to the other side so I turned
my left leg out 90 degrees this time
turn my right leg in slightly extend the
arms to the side and I’ll laterally
start extending to the opposite side
reach reach reach reach maximum length
in the side of the torso then bring the
hand down top hand up is that revolve my
torso to look up towards the ceiling
again keep pressing the outer edge of
the feet the back foot
let them outer edge of the back foot
keep pressing and use the top hand to
lift yourself up as you come out of
Trikonasana Extended Triangle Pose
Utthita Trikonasana I’m going to
transition to another post called Ardha
Chandrasana so again I’m going to turn
my right leg out 90 back leg in slightly
come back to Utthita Trikonasana I’m gonna
bend my front leg 90 degrees as I
shuffle my back foot in I’m using a
block this time place my hand on the
block but a foot or so in front and then
I’m gonna press I eat my hand becomes my
foot now I’m gonna press my hand as I
make my elbow steady rolling my upper
arm from the inside out my lab my front
knees bent my back leg is light and I’m
on the tips of my back back foot
now I’m gonna press my hand make myself
absolutely steady on the hand and the
right foot as I straighten my right foot
lift my back leg up to come to the
Chandrasana I raise my hand up so you
should see my right leg should be
absolutely straight my left leg should
be absolutely straight and parallel to
the floor and my torso should be open
and I slowly extend my foot back to come
to Ardha Chandrasana from sorry from
Ardha Chandrasana back to Trikonasana as
I come out of the post to Utthita Hasta Padasana Parshva Hasta Padasana
my leg turning out 90 back leg turning in
slightly extending the arms laterally
moving to the left hand side bring my
hand down onto my shin
as I revolve my torso and now I’m having
my hand on my face bend my front knee
bring my hand on to the block but a foot
or so in front back leg is light and I’m
on my feet tops of the toes they’re on
the back I want to make sure that I’m
turning my torso now when the feet are
on the floor because once the feet are
once the foot goes up I’m not able to
turn my torso so I want to make sure my
torso is turned when my feet are on the
floor so turning my torso becoming heavy
on the left foot and the left hand as I
straighten my left leg my right leg goes
up Ardha Chandrasana lift my hand and
balance myself in Half Moon Pose my
torso should be fully open my chest
should be fully broad and I’m lifting
from the root of the tie all the way
extending my heel away as you can see
and I slowly extend back down to Trikonasana and slowly come back up out of
Ardha Chandrasana jump the feet back
together I’m gonna do another standing
balance so I come back to Tadasana I
press my left feet left foot and make it
really heavy as my live right foot
becomes light I’m making my left foot
absolutely heavy and glue it to the
floor it won’t move with my right leg I
lift my right leg up turn the knee to
the side and plant the foot on the
inside of the thigh
my foot is raised all the way up so the
heel is actually as close to the
perineum as possible
extend my arms to the side I can bring
my arms up Urdhva Namaskarasana or I can
be a tree if you lose your balance
that’s fine sway like a tree on a windy
cold day reach your arms up Vriksasana Tree Pose now if you notice I’m
pressing my foot into my tie and I’m
pressing back from the tie into the foot
and with this opposing actions of one
pressing into the other I stabilize my
standing leg
I’m also pressing the inner edge of the
standing foot so my leg my inner leg is
is long is elongated as I press my inner
toe mound and the inner heel stabilizing
my standing foot on the other side
making my opposite leg heavy and Ardie
become light on the the opposite leg as
I lift my knee up all the way
turn the foot knee to the side and plant
the foot on the inside bring the hands
to the side again the two actions of the
foot and the thigh pressing into one
another I want to make sure that I bring
my foot up all the way here this is the
ideal pose some people have restrictions
in their groin and they can’t lift their
foot all the way up they are able to
bring it up here but you don’t want to
press the knee because you’re torquing
the knee at that point so it’s okay to
have the foot at the shin it’s also okay
to hold the pole on a wall to be able to
balance if balance is a challenge for
people but if you are able to bring it
up all the way arms up to Urdhva Namaskarasana
extend up become a
firmly rooted oak tree and it helps to
have your focus on one point so your
reach looking at one point slightly at
eye level or slightly above the eye
level you don’t want to look down as
your energy goes down we’re
transitioning to the Warrior class of
poses Proud Warrior II is the pose that
we are going to do now so again I’m
coming to Tadasana arms bent
knees bent jump to the side Parshva Hasta Padasana
I’m gonna press my outer edge
of the the back foot and I’m gonna bend
the front knee and form a square 90
degree so in the front foot in the front
knee extending my arms to the sides my
torso is now facing squarely towards you
as I extend my two sides of the torso up
extending my arms to the side
Virabhadrasana II as I looked
towards the side to face the right hand
slowly come on out and we go to the
opposite side turning the left foot out
the right foot in the back leg is
absolutely straight the front knee is
bent 90 degrees and I’m not leaning
forward in this pose my torso should be
vertical
as you can see square towards the front
and up vertically slowly extending the
front knee to come out of the pose and
I’m gonna turn and transition to the
next pose Utthita Parsvakonasana
Extended Side Angle Pose
so again arms to the side I come to
Virabhadrasana II to Proud Warrior II
and now this time I extend my torso
laterally to the side reach reach reach
reach reach get maximum length in the
side of the torso and bring the hand on
the outside of the front foot placing
the hand on the outside
rolling the the shoulder back to turn
the torso away from the floor towards
the ceiling now if you want to notice
this side my arm is pressing into the
block I’m rolling my upper arm from a
deltoid from the inside to the outside
rolls and I’m pressing my hand into my
tie and a tie back into the arm to keep
the knee in position the knee is stable
and steady and pointing to the left
right first stage is to bring the hand
up and then the ultimate stage is to
bring the arm in line with the ear so
you should see one diagonal line from
the left hand to the left foot as the
side flank extends maximum in this pose
Utthita Parsvakonasana to come out
of the pose slowly pressing the outer
edge again coming out of the pose arms
to the side I’m gonna repeat to the left
hand side Virabhadrasana II and
extend the torso get maximum length in
the side of the torso the opposite side
of the star so this time lengthen this
before you bring the hand down your hand
may reach the floor like mine if you
have long arms but it’s always good to
have a block so you can get that
extension also get this extension here
and you stretched the side of the torso
and then bring the hand down turning the
upper arm stabilizing that elbow
pressing the arm into the block into the
knee and the tie back into the arm to
stabilize rolling my short top shoulder
back lifting my top hand up and
extending the arm in line with the year
as I look up getting one straight
diagonal line from the top hand to the
back foot slowly coming out of the pose
jump the feet together spread your feet
hip-width apart
raise the elbows up clasping the elbows
take a deep inhalation and with an
exhalation commander extending the torso
releasing the crown of the head down
towards the floor slowly releasing the
hands bringing the hands to the waist
inhale to come up we’re gonna do one
more pose the Warrior class poses
Virabhadrasana I and Virabhadrasana III is another
balance pose arms to the center of the
chest bending the knee jumping the feet
apart I’m turning my right foot out
ninety like I did the previous time now
this time I’m gonna turn the back leg in
as much as possible so lifting my heel
up turning my back foot in planting my
back root down so the whole leg is
turning maximum so I’m able to pretend
the tie the more the foot turns in the
more the tie is able to turn from the
outside to the inside and the more I’m
able to bring the hip forward so the
left hip is in line with the right hip
I’m pressing the outer edge of the back
foot the inner edge of the front foot as
I raise my arms up to stretch the sides
of the torso and I’m gonna bend my front
knee to form a square to Virabhadrasana I I’m going to transition to
Virabhadrasana III in the
interest of time so from we’re both last
on our one I’m gonna extend my torso
forward bring the torso on top of the
thigh and make my front foot heavy and
the back foot light as I come on to the
tips of the back foot as I launched
myself forward I straighten my front
knee
and I bring my back foot up so you
should see a tee my torso parallel to
the floor arms extending forward my back
leg should be where the horizontal again
and the standing foot should be straight
with the me absolutely straight now
coming back to Virabhadrasana I
my front knee bent back
leg absolutely straight and I was
straight on the front knee to come out
of the pose and I’m gonna turn to the
front straight my mat and I’m gonna do
the other side so the opposite leg turns
out 90 and I’m back leg turning in fully
so I’m turning my tie from the outside
in bringing my hip in line with the
other hip raising my arm extending the
torso upwards as I press the outer edge
of the back foot bend the front knee
almost square Virabhadrasana I Proud Warrior I reach forward
as I bend the torso on top of the tie
become heavy on the front foot light on
the back foot
then launch yourself forward as you
straighten the front knee and raise the
back foot up all the way from the root
of the tie hands for launching forward
you’re lengthening from the pelvis from
the pubis to the navel navel to the two
sternum top or the sternum extending
towards the chin as you look up come
back to Virabhadrasana I and
straighten the knee face parallel feet
parallel to each other
jump the feet together Namaste
you got a taste of classic standing
poses in the Iyengar method Namaste


Day 11 - Standing Poses with Popsi Narasimhan - 31 Day Yoga Challenge


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