Standing Poses to Increase Stability
Complete the following Yoga Actions while in each pose.
YOGA ACTIONS: to increase Stability
- From Inner Trochanters/upper inner groins, lengthen down inner legs to inner knees to inner ankles to inner heels.
- From Inner Trochanters/upper inner groins, lengthen up and over outer edges of pubic bone to sides of spine, up sides of spine into collar bones, and out crown of head.
1. ACHILLES STRETCH
2. Toes point straight ahead.
3. If no or very little sensation, place LO or MEDIUM-width block between sacrum & wall.
Stay for 3-5 Minutes
2. SALAMBA MARICHYASANA III
2. Inhale & lengthen spine; exhale & twist torso to R placing hands into wall.
Stay for 2 M (minutes) each side
3. CHAIR UTKATASANA
This pose can be done sitting on the front edge of a chair seat.
1. Stand with back into wall & slide back down wall as feet step out so knees align over ankles.
Stay 1-2 M
2. Repeat UTKATASANA keeping sacrum at wall.
3. Inhale & raise arms as back body moves away from wall (see image below).
Stay 1 M
4. UTTHITA HASTA PADANGUSTHANA II
2. Inhale & place R heel on chair back. Breast bone faces direction of L foot.
3. On next inhale, lift arm to ceiling & side bend toward R leg keeping rotation in rib cage.
Stay 10-15 Breaths
5. UTTHITA HASTA PADANGUSTHASANA III
2. On exhale, begin twist of breast bone to L; R arm along inside of L leg & L arms in T position (as in image below).
Stay 10 B (breaths)
6. PARIVRTTA ARDHA CHANDRASANA
1. Place chair on L side of mat at distance from wall to allow sole of L foot into wall.
2. Place L forearm on chair seat & raise L foot into wall.
3. On exhale, rotate breast bone to R & lift R arm to ceiling.
Stay 10 B
7. VIRABHADRASANA II
1. Place chair on R side of mat at distance to allow L side of boot into wall, L palm or fingertips to touch wall, and R thigh to rest on chair seat.
2. R knee over R ankle; crown of head over tail bone. Breast bone rotates back toward L arm.
3. Inhale & raise R arm to T position & gaze softly over fingertips.
Stay 1-2 M
8. VIRABHADRASANA III
1. Place chair at distance to allow foot into wall & base of fingers to rest into chair back.
2. Inhale & lengthen spine, exhale & place R foot into wall.
Stay for 1-2 M
Repeat on other side.
9. PRASARITA PADOTTANASANA
1. Place chair facing long-edge of mat, & take wide stance (4′ – 5′).
2. Inhale with hands on hips; on exhale fold forward placing hands & forearms on chair seat.
Stay for 10-15 B
10. PASCHIMOTTANASANA
1. Place chair on mat, & sit with sit bones at front edge of chair seat.
2. Toe mounds rest into LO block on floor.
3. Keeping legs straight, exhale into forward fold with bolster or block to rest forehead.
Stay 3 M
11. CHAIR SAVASANA
2. Support under head if chin does not release toward breast bone.
Stay 5-10 M
