How to Build a Standing Pose From The Ground up

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By Seaph Antelmi
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virabadrasana

This article describes an approach to standing postures utilizing a focus on the feet as the foundation of the pose

Difficulty: Easy

Instructions

Step 1

Alignment starts in the feet. If your feet are out of alignment then your legs will be, your pelvis, your spine and as a result your pose will not be what it could be. Step one is to use awareness and intention to connect to your feet, make sure they are grounded, spread, and aligned on the mat.
Step 2

Next pay attention to the rotation of the legs (dictated mainly by the alignment of the feet) and the effect of leg rotation on the hips.
Step 3

Generate a rising energy in the pelvic floor by pushing down with the feet. Every action has an equal and opposing reaction. By pushing the feet down energy rises up the legs and into the pelvis. This manifests in the sensation of rising energy in the pelvis and low belly.
Step 4

Next cultivate Uddiyana Bandha (drawing the low belly in and up). The rising energy in the pelvis feeds this as do the alignment of the head, shoulders and spine. Lifting the sternum and spreading the chest while pulling in the low belly (Uddiyana) causes the entire pose to rise up. The feet, the awareness of and connection with them, is the foundation of creating a pose that is strong and beautiful.

A standing pose has to take place on the ground, but like a tall and beautiful tree the pose has roots that are firmly rooted to the earth and braches that reach to heaven.

Each standing pose starts with the feet and by focusing there first, you focus at the beginning.

Have fun and keep practicing yoga.