Iyenga Standing Poses/Asanas
Basic standing poses as described by B.K.S.Iyengar. For beginners do not hold the pose for more than five seconds. If you become interested in this form of Yoga you may like to look for Iyenga's text entitled "Light On Yoga". These asanas are included here as you need nothing but an open space to practice them; although if you have a non-slip mat that may be helpful.
We don't exercise in public like the Chinese do with Tai Chi for example and as a result too many people reach a certain age and stop exercising.
Iyengar poses, or asanas, are very precise which is why it's helpful to learn them from a teacher. However, if this is not possible then use your library or search on the inter-net for detailed instructions.
Tadasana (standing like a mountain):- Feet together, toes spread. Slight clockwise tension in right leg and foot, anticlockwise in left left leg and foot.Chin into chest. Open distance between shoulders and head. Arms and fingers active. Breathe evenly and stretch.
Trikonasana (triangle pose):- feet 1 meter apart, line of front foot comes back to ankle of back foot which is 45*. Chin in, breathe and turn upward from the waist. Start with bottom hand as low on lead leg as you can manage. Never strain or force any pose.
Dog pose:- feet hip width apart. Ankes press down, keep contact with floor (start off with bent legs if you have to). Hands very flat, shoulder width apart, accent under middle finger (fingers spread) to keep arms straight, accent under thumb pads to open shoulders - alternate these. Relax the neck, lengthen. It's nice to move from dog forward into cobra pose:- pulling torso forward out of hips, head looks up to ceiling. Toes keep contact with same spot on floor.
One of the most loved and known routines is Salute to the Sun:-