In this chapter, Mr. Iyengar goes over the 10 basic standing poses that he has introduced in this book and gives you some examples of how to practice them.
Here are the 10 basic Standing Poses:
Urdhva Hastasana
Tadasana
Utthita Trikonasana
Virabhadrasana II
Utthita Parsvakonasana
Adho Mukha Svanasana
Virabhadrasana I
Parsvottanasana
Prasarita Padottanasana
Uttanasana
Method #1 - To make the body more pliable. Perform the asanas listed from 1 to 10 in that order. Then repeat the sequence a second time. Besides making the body more pliable, it makes the asanas easier to memorize. It helps to bring one’s organs and their range of movement within one’s realm of consciousness. The body vacillates less and becomes more stable.
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Method #2 – To improve the posture through repetition. This method is a little more advanced than the first. Follow the same sequence but repeat each asana twice. Doing the asana a second time while the imprints of the first attempt are still fresh helps the practitioner to correct any flaws and imperfections. In this way, the flow of energy within the body increases and awareness reaches new heights.
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Method #3 – For those who can perform the asanas effortlessly. Instead of repeating the asanas, advanced students can hold each asana for a longer duration with complete awareness, critically assessing each movement and gradually fine tuning the asana.
These sequences are not to be done a mere physical exercise. In yoga, the internal and external states are equally important. There is a fluidity in the performance without over-stimulation of the senses. Action is followed by stillness and repose, during which the practitioner may turn introspective and self-appraise. The body, mind and intellect are equally involved in the action, lending an inner rhythm to the process. This is a vital principle of asana practice.
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