Standing poses are the foundation of Iyengar yoga. They build strength in the legs, stability in the pelvis, and the capacity to meet life with your feet firmly on the ground. They are also deeply grounding for the nervous system — activating the body without overstimulating it.
A simple standing sequence for February:
Tadasana (Mountain Pose) — 1 minute. Stand tall, feet together or hip-width apart. Feel the four corners of each foot pressing into the ground. Lift the inner arches. Lengthen the spine. Breathe.
Virabhadrasana II (Warrior II) — 30 seconds each side. Step the feet wide. Turn the right foot out, left foot slightly in. Bend the right knee over the right ankle. Extend the arms parallel to the floor. Gaze over the right hand. Stay steady.
Utthita Trikonasana (Extended Triangle) — 30 seconds each side. From Warrior II, straighten the right leg. Reach the right hand down to the shin, ankle, or a block. Extend the left arm toward the ceiling. Open the chest.
Return to Tadasana. Repeat on the left side. Finish in Savasana for 5 minutes.
With care,
Tiffany Bergin, C-IAYT, CIYT
Be Aligned · Therapeutic Yoga · Functional Nutrition · Somatic Ceramics