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Ashtanga Standing Sequence

The famous standing poses, in the order generations of yogis walked them.

14 poses 11 min Intermediate Standing strength & hamstrings Warm-up · Flow · Cool-down

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The classic Ashtanga standing sequence: forward folds, triangles, side angles, intense side stretch, hand-to-big-toe, chair and warriors. A strong, grounded practice.

What you need: A mat and a good twenty minutes. A strap helps for the toe poses. · 100% free to follow, print as PDF, or customize in our free yoga sequence creator.

Warm-up 2 poses · 1 min

  1. Big Toe Pose — yoga pose in Warm-upBig Toe Pose30 sHold the big toes and lengthen, then fold from the hips. Breathe.
  2. Hands Under Feet Pose — yoga pose in Warm-upHands Under Feet Pose30 sSlide the hands under the feet, palms up. Let the head hang.

Flow 11 poses · 9 min 45 s

  1. Extended Triangle — yoga pose in FlowExtended Triangle30 s · each sideWide legs, reach long, one hand to the shin and the other to the sky.
  2. Revolved Triangle — yoga pose in FlowRevolved Triangle30 s · each sideSquare the hips and twist. A moving, wringing triangle.
  3. Extended Side Angle — yoga pose in FlowExtended Side Angle30 s · each sideBend the front knee and reach long, from heel to fingertips.
  4. Revolved Side Angle — yoga pose in FlowRevolved Side Angle30 s · each sideDeep lunge, twist and hug the knee with the opposite elbow.
  5. Wide-Legged Standing Forward Bend — yoga pose in FlowWide-Legged Standing Forward Bend40 sFeet wide, fold between the legs. Crown of the head toward the floor.
  6. Intense Side Stretch (Pyramid) — yoga pose in FlowIntense Side Stretch (Pyramid)30 s · each sideSquare the hips and fold over the front leg, hands in prayer or on the floor.
  7. Extended Hand-to-Big-Toe Pose — yoga pose in FlowExtended Hand-to-Big-Toe Pose25 s · each sideLift the leg, hold the big toe and stand tall. Bend the knee freely.
  8. Half Bound Lotus Standing Forward Bend — yoga pose in FlowHalf Bound Lotus Standing Forward Bend25 s · each sideHalf lotus, bind and fold. Go slow, protect the knee.
  9. Chair Pose — yoga pose in FlowChair Pose25 sSit back into the chair, arms up. Ground the heels.
  10. Warrior I — yoga pose in FlowWarrior I30 s · each sideSquare the hips and reach up. Strong legs, soft face.
  11. Warrior II — yoga pose in FlowWarrior II30 s · each sideOpen the arms, gaze over the front hand.

Cool-down 1 pose · 30 s

  1. Mountain Pose — yoga pose in Cool-downMountain Pose30 sStand still for a few breaths. Feel the glow.