Standing Poses With Inversions – Weekly Advanced Class 84

Focus: This weeks advanced class presents an extended, 65 minute standing pose sequence. The inversions sirsasana and chair sarvangasana are also included in this classically balanced Iyengar sequence. Additional time is allowed for all poses to be explored in stages where key actions are isolated, and then developed towards a final position. Most of the Iyengar Yoga standing poses are included in this comprehensive sequence. Standing poses in conjunction with inversions are great for cultivating strength, stability and balance. 

Key Poses: standing poses, sirsasana, chair sarvangasana

Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt

Level: Advanced

Duration: 65 min

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  1. Katja H

    Hello Rod,
    great class- thank you for this sequence and instructions.
    I was wondering if you could give some tips on preventing outer hip discomfort in the front leg hip in U. Parsvakonasana, Ardha Chandrasana and even in Parivrtta Ardha Chandrasana. I worked strongly with your cues but couldn’t eliminate discomfort.
    Would be great if you could share some practice tips for this.
    Really love your web site, its very valuable for my practice. Thank you, thank you, thank you !!!!!!

    • Rod

      Hi Katja,

      Thank you for your question and feedback. It’s really helpful to know about your experience. All the poses you mention are commonly challenging for hips. Parivrtta parsvakonasana can often be the hardest in this regard. If you have degeneration in your hip you might need to use more support – for example by using the horse, a wall or taking extra height. If there is an impinging sensation it’s best to back off and see if you can get a diagnosis from a health practitioner so you know more about what you are working with.

      I hope this helps. Please feel free to keep in touch and let me know how you go.

      Best wishes,


      • Katja H

        hi Rod,
        thank you for your response! Parivrtta Parsvakonasana is no problem for me for the outer hip. Its more in Ardha Chandrasana (some of the time)- – I have no hip arthritis. I found this one cue in a different class of yours very effective….lifting the back leg up higher in Ardha Chandrasana to create more space….

        Can too much external rotation in the standing leg created this issue?

        namaste from Katja

        • Rod

          Hi Katia,
          I think with issues like what you are working with, a good practice is to thoroughly apply classical orthodox instructions. For me, I would be concentrating on lifting the outer thigh on the standing leg up, and without it dropping, turn it in a clockwise direction (towards the back leg). Lifting your top leg as you describe will create more space for this adjustment to correctly apply. I think the external rotation would be a problem only if the hip region were cramped/collapsed. I imagine that working back to the wall, or with a beam would help to give you the control to, support the region of the hip that needs support, and then open the area that needs more space. It might be too much at this stage to be simultaneously working on balance as you are doing this. I hope the soreness starts to settle and that you get some new insights into the pose. All the best with it. Let me know how you go.
          Best wishes,

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