Asana Essentials

Part 4: Advanced Standing Postures

With Jessica Weis
Asana Essentials: Advanced Standing Postures
● Halfmoon Pose (Ardha Chandrasana)
● Revolved Triangle (Parivrtta Trikonasana)
● Revolved Side Angle (Parivrtta Parsvakonasana)
● Warrior III (Virabhadrasana III)
● Standing Splits (Urdhva Prasarita Eka Padasana)
Halfmoon Pose (Ardha Chandrasana)
Alignment Notes
● Start facing side of mat
● Step feet 3-4 ft wide (approx. distance of each wrist
when arms are outstretched to either side)
● Face the toes of one foot to the front of the mat, the
opposite foot is perpendicular to front foot at 90°; line
up on an imaginary line from either front heel to back
heel or front heel to back instep
● Bend front knee and reach fingertips of front hand 1
foot forward of front big toe and 3 inches to the side (in
the direction of little toe, not big toe)
● Lift back leg parallel to ground, little toe edge of foot
faces faces the ceiling
● Extend standing leg, contract all leg muscles, lift knee
cap
● Flex elevated foot toward shin, extend heel toward the
wall facing the back of the mat
● Abdomen engaged, lift top arm and extend to ceiling,
palm facing side wall, eye gaze at top thumb
● Bottom hand can be on block, stay on ground or graze
Source: Yoga Journal
foot/ankle
Halfmoon Pose (Ardha Chandrasana)
Be Aware Of:
● Feet facing the wrong way or not aligning
with each other
● Chest collapse; torso facing the ground
instead of the side
● Floppy arms
● Both hips should be stacked
● Bend knee slightly to bring body down and
leg up
● Neck issues: keep gaze straight instead of
at upper hand

Source: Yoga Journal

Halfmoon Pose (Ardha Chandrasana)
Assisting & Adjustments
● Slight bend in front standing knee to
avoid hyperextension
● Lengthen arms in opposite directions
vertically
● Keep open top hip to stack on top of
bottom hip
● Guide back lifted heel in line with hip
and extend heel toward back wall

Source: Yoga Journal

Halfmoon Pose (Ardha Chandrasana)
Prop & Support Opportunities
● Block placed under front hand for
support close to little toe
● Do this against a wall and lean
shoulders back for support
● Chapasana- bend leg and use a strap
(think dancer’s pose leg)

Source: Yoga Journal

Halfmoon Pose (Ardha Chandrasana)
Vinyasa Notes
● Use to flow in transition from or into
warrior 2, extended side angle or
triangle
● Variation: index and middle finger
around front big toe and emphasis on
opening the chest
● Always be sure to do both sides
● Lift underside of torso by contracting
abs and obliques- challenge by
balancing (tip of finger, hand to
foot/ankle or arm outstretched parallel
to the floor) Source: Yoga Journal
Halfmoon Pose (Ardha Chandrasana)
Physical Benefits
● Strengthens and lengthens leg, glute
and hip muscles, chest and spine
● Coordination and sense of balance

Source: Yoga Journal

Halfmoon Pose (Ardha Chandrasana)
Energetics
● Grounding energetically
● Heating (core and hamstring)
● Root chakra / balance
● Strong Apana
● Fall & Autumn – good for Vatta and
Kapha (Pitta don’t hold too long)

Source: Yoga Journal

Revolved Triangle Pose (Parivrtta Trikonasana)
Alignment Notes
● Start facing side of mat
● Step feet 3-4 ft wide (approx. distance of each wrist
when arms are outstretched to either side)
● Face the toes of one foot to the front of the mat, the
back foot is lined up with front foot at 45-60°; line
up on an imaginary line front heel to back heel;
keep back little toe glued to the ground
● On exhale, turn the torso to face front of mat and
reach opposite arm down to front foot, twisting
toward the front leg, hand rests beside front little
toe, palm facing out
● Square both hips toward the front of the mat,
exhale engage abdomen and reach top arm up
toward the sky, extending; palm faces side of mat
● Squeeze inner thighs past one another to continue
to square the hips; keep toes and heels flat to the Source: Verywell Fit
floor
● Eye gaze eventually toward top thumb
Revolved Triangle Pose (Parivrtta Trikonasana)
Be Aware Of:
● Feet facing the wrong way or not aligning
with each other
● One hip higher than the other
● Back rounding-use blocks to keep torso
slightly lifted
● Keep both standing legs straight
● Neck issues: keep gaze straight instead of
at upper hand

Source: Verywell Fit

Revolved Triangle Pose (Parivrtta Trikonasana)
Assisting & Adjustments
● Front inner thigh rotates out to make
space for abdomen to twist into front
leg
● Help square hips

Source: Verywell Fit

Revolved Triangle Pose (Parivrtta Trikonasana)
Prop & Support Opportunities
● Use block under hand to keep torso
propped
● If back heel lifts, use rolled mat or
blanket underneath

Source: Verywell Fit

Revolved Triangle Pose (Parivrtta Trikonasana)
Vinyasa Notes
● Excellent to use with other twists
● Use before or after triangle, pyramid
poses

Source: Verywell Fit

Revolved Triangle Pose (Parivrtta Trikonasana)
Physical Benefits
● Strengthens and lengthens leg and hip
muscles, chest and spine
● Improves balance
● Good for digestion

Source: Verywell Fit

Revolved Triangle Pose (Parivrtta Trikonasana)
Energetics
●

Source: Verywell Fit

Revolved Side Angle (Parivrtta Parsvakonasana)
Alignment Notes
● Start facing side of mat
● Step feet 3-4 ft wide (approx. distance of each wrist
when arms are outstretched to either side)
● Face the toes of one foot to the front of the mat, the
back foot is lined up with front foot at 90°, turn it
slightly toward midline from there
● Bend the front knee into Warrior 2
● On exhale, turn the torso to face front of mat and
reach opposite arm down to front foot, twisting over
the front leg, bottom hand rests beside front little
toe. Bottom shoulder and front knee line up
● Square both hips toward the front of the mat,
exhale engage abdomen and reach top arm up
toward the sky and over ear, extending toward front Source: Yoga Journal
of mat; palm faces the ground
● Keep toes and heels flat to the floor
● Eye gaze eventually toward top thumb, chin toward
shoulder
Revolved Side Angle (Parivrtta Parsvakonasana)
Be Aware Of:
● Feet facing the wrong way or not aligning
with each other; back toes should be
pointing slightly toward midline, not toward
the back of the mat
● Torso facing the wrong way or collapsing
forward
● Bend front knee deep enough to 90 degree
angle
● Floppy arms
● Neck issues: keep gaze straight instead of
over top hand Source: Yoga Journal
Revolved Side Angle (Parivrtta Parsvakonasana)
Assisting & Adjustments
● Help to sit the hips down to bend front
knee
● Help deepen the twist
● Help stretch arms in opposite
directions
● Shoulders away from ears
● Help keep back little toe and side of
foot on ground with your foot
● Can bend back knee slightly if
Source: Yoga Journal
necessary and turn back toes to face
forward
Revolved Side Angle (Parivrtta Parsvakonasana)
Prop & Support Opportunities

● Use a block under hand in contact with

the floor
● Binding-use a strap

Source: Yoga Journal

Revolved Side Angle (Parivrtta Parsvakonasana)
Vinyasa Notes
● Use to flow in transition from or into
triangle, extended side angle
● Can be used before or after revolved
halfmoon
● Deep twist-prepare with lesser intensity
twists

Source: Yoga Journal

Revolved Side Angle (Parivrtta Parsvakonasana)
Physical Benefits
● Strengthens and lengthens leg and hip
muscles, chest and spine
● Stimulates digestion

Source: Yoga Journal

Revolved Side Angle (Parivrtta Parsvakonasana)
Energetics
●

Source: Yoga Journal

Warrior 3 (Virabhadrasana 3)
Alignment Notes
● Start by facing the front of the mat
● Bend one knee and step the other foot back
into a high lunge position
● Bring torso and arms extended forward and lift
back leg parallel to floor using glute and
hamstring strength
● Torso parallel to the floor, arms can reach
forward, out to sides or back
● Body looks like a ‘T’ from the side
● Both hips stay squared to the floor, flex back
foot toes point toward the ground, extend
through the heel
Source: Yoga Journal
● No hyperextension of front standing leg
Warrior 3 (Virabhadrasana 3)
Be Aware Of:
● Feet facing the wrong way Torso facing
sideways instead of forward or chest
collapsing
● Lifted leg’s knee bending
● Collapse through abdomen or rounding back
● Hips not square
● Standing hip not over standing heel/ankle

Source: Yoga Journal

Warrior 3 (Virabhadrasana 3)
Assisting & Adjustments
● Hips in one line
● Extend lifted leg & flex foot

Source: Yoga Journal

Warrior 3 (Virabhadrasana 3)
Prop & Support Opportunities

● Lifted heel to wall

● Reach arms toward a chair/wall

Source: Yoga Journal

Warrior 3 (Virabhadrasana 3)
Vinyasa Notes
● Works well coming from Warrior 1 or
high lunge variations
● Before or after standing splits
● Precursor to other standing balancing
poses like tree or hand to big toe,
dancers or eagle

Source: Yoga Journal

Warrior 3 (Virabhadrasana 3)
Physical Benefits
● Strengthens leg muscles, core and
arms/shoulders
● Lengthen hamstrings
● Good for balance and coordination

Source: Yoga Journal

Warrior 3 (Virabhadrasana 3)
Energetics
●

Source: Yoga Journal

Standing Split (Urdhva Prasarita Eka Padasana)
Alignment Notes
● Start by facing the front of the mat
● Bend knees and come to forward fold with
hands on the floor beside feet or slightly in front
● Lift one leg straight up to the ceiling, point
through the toes
● Extend standing leg, slight microbend is ok,
lifting knee cap
● Both hips squared
● Hands can stay on ground or challenge to hold
onto back of standing ankle with one or both
hands

Source: Yoga Journal

Standing Split (Urdhva Prasarita Eka Padasana)
Be Aware Of:
● Slight bend in front knee is ok, no
hyperextention
● Hips should both be facing the ground
● Lifted leg knee bending-extend it
● Rounded spine-support abdomen

Source: Yoga Journal

Standing Split (Urdhva Prasarita Eka Padasana)
Assisting & Adjustments
● Help to square hips
● Help to lift leg

Source: Yoga Journal

Standing Split (Urdhva Prasarita Eka Padasana)
Prop & Support Opportunities

● Blocks underneath each hand

● Back top of the foot to wall

Source: Yoga Journal

Standing Split (Urdhva Prasarita Eka Padasana)
Vinyasa Notes
● Enter from forward fold, warrior 3, high
lunge

Source: Yoga Journal

Standing Split (Urdhva Prasarita Eka Padasana)
Physical Benefits
● Strengthens and lengthens leg and hip
muscles, abdomen and spine
● Helps coordinate posture and balance

Source: Yoga Journal

Standing Split (Urdhva Prasarita Eka Padasana)
Energetics
●

Source: Yoga Journal