Standing Poses For Posture, Balance and Spinal Mobility – Weekly Advanced Class 429

This class features poses predominantly from the standing asana group and explores how fundamental Tadasana techniques can be carried into a broader range of standing poses. The class begins by examining how to establish a neutral pelvic position in Tadasana, avoiding excessive anterior or posterior tilt so that the natural curves of the spine can balance with one another. When the pelvis and spine align themselves in this way, the body can maintain upright posture with greater efficiency and less unnecessary muscular effort – an experience often described in Iyengar Yoga as “effortless effort.” These foundational principles are then integrated into more expansive standing poses such as Trikonasana, Virabhadrasana II, and Parsvakonasana. The class then turns its attention to standing twists, focusing on Parivrtta Trikonasana and Parivrtta Ardha Chandrasana. Two wall-supported variations are used to refine these poses: the first helps improve access to the twisting action by using the arms to create better rotation through the spine and ribcage, while the second allows the legs to stabilise the pelvis more effectively during the twist. The sequence concludes with a couple of reclining variations that help mobilise the hip flexors, which can sometimes restrict access to these important standing twists. This class will be particularly helpful for improving posture, balance, and spinal mobility.