Neutrally Rotated Standing Poses

tadasana

utthita hastasana in tadasana

uttanasana

prasarita padottanasana

utthita hasta padangusthasana

parsvottanasana

utkatanasana

virabhadrasana 1

garudasana

virabhadrasana 3

parivrtta trikonasana

parivrtta parsvakonasana

parivrtta ardha chandrasana

In asymmetrical neutral standing poses, the position of the back foot is external rotation, but the action in the leg/hips is internal rotation.

In standing neutral poses, the feet align heel to heel.

In asymmetrical neutrals, the back foot should be angled to facilitate squaring the hips.

When the front knee is bent (like vira 1), the weight of the front foot is in the heel to protect the knee.

The feet press down as the arches and ankles lift up.

• lengthening down through the tailbone (release buttocks toward feet)
• drawing the low abdomen gently in and up

neutral

The pelvis is unlikely to ever be completely neutral or square because of the position of the back foot and the restriction of the hip flexors.

• easier (good for beginners and people with special conditions)
• centering, grounding, stabilizing
• establish good posture

cultivate balance

• three platforms not in line
• feet turned in or out instead of parallel
• weight forward or back on feet
• legs not engaged
• front ribs puffed (strains the low back)

hyperextension of knee can create instability and strain on the back of the knee

back foot not angled enough to help the hips square (which can torque the knee and low back)

It's the best pose for teaching and imprinting the three platforms; students should seek the stability, activation, and alignment of tadasana in other asanas.

• feet or legs externally rotated
• feet pronated or supinated
• knees hyperextended
• pelvis not neutral (either in anterior or posterior tilt)
• upper back rounded
• shoulders hunched forward
• cervical curve flattened

feet hip distance apart (good for less stable students--beginners, elderly, pregnant)

• lift the sternum
• broaden the collarbones
• roll arm bones back
• draw shoulder blades together
• soften front ribs

Two instructions or actions that create the same result.

An action that modifies another action, balancing it by moving in the opposite direction.

An action that can't be overdone, doesn't need further instruction to do safely.

• lengthen all four sides of the torso
• press down through all four corners of your feet
• keep chin level with the floor
• lengthen all four sides of the neck evenly

• feet together, parallel
• press down evenly through the four corners of each foot
• firm the legs
• press inner thighs back, release tailbone down
• square pelvis
• lengthen from your tailbone through the crown of your head
• draw abdomen gently in and up
• shoulder girdle mantra: lift sternum, spread collarbones, roll upper arms back, draw shoulder blades in, soften front ribs

• lengthens the waist
• creates space in torso
• prepares shoulders and upper back for more challenging postures
• invigorating

• feet together, parallel, and pressing firmly and evenly through all four corners
• firm the legs (roll inner thighs back, release tailbone toward feet)
• shoulder girdle mantra
• inhale as you lift your arms
• palms face each other
• lengthen from the tailbone through the crown of your head

• releases hamstrings/stretches legs
• cooling to abdominal organs
• lowers blood pressure
• soothing

• hamstrings
• low back
• knees

feet hip distance apart (stability, good for tight hamstrings)

• kneecaps not lifted
• knees hyperextended
• back rounded (either bend knees or use block)

• exhale, hinge forward at the hips
• fingers in line with toes, bending knees as needed
• allow head to hang freely

• stretches hamstrings and inner thigh muscles
• good alternative to sirsasana for students that aren't ready for that pose
• lowers blood pressure
• cooling
• calming

• outer ankles
• hamstrings
• back

• feet wide (ankles under palms if arms are spread wide to measure) and parallel
• palms shoulder distance and parallel
• elbows over wrists
• crown of head on floor or block

• press down evenly through all four corners of your feet
• lift arches and ankles up
• firm the legs by lifting knee caps and inner thighs
• weight shifts slightly forward to keep hips over heels
• lengthen torso from your tailbone through crown of your head
• shoulders away from ears
• hands parallel and shoulder distance apart

• feet not parallel
• pelvis not over heels
• rounded spine
• shoulders near ears

• if head easily touches floor, narrow the stance
• bend knees slightly to keep spine long
• block under head
• toes in if hamstrings are tight
• blocks under hands to keep spine long

• strengths and stretches legs and hips
• mental focus
• balance

• feet begin in parallel, together
• shift weight to your standing leg (lift kneecap to engage quad), press weight down evenly
• lift the knee of the aeriel leg to grab big toe with two fingers and thumb, then straighten any amount 
• lengthen the waist evenly
• lengthen the buttock down toward standing heel
• square your pelvis
• shoulder girdle mantra

• standing leg isn't straight, muscles firmed
• hips not level with floor
• grasping arm pulled forward
• front body collapsing

• belt for lifted foot
• lifted foot placed on a ledge, chair, or wall