The OutSPOKEn Cyclist
By Diane Jenks
My last blog entry was Part II of my series about modifications you can make to help deepen your yoga practice, make you more comfortable in the lying down or seated positions, and give you some options when you find yourself struggling. I hope you found them helpful.
Today, I’d like to talk a bit about some of the standing postures and modifications you can make to help you into, out of, and maintaining them.
TADASANA – MOUNTAIN POSE
One of the most important postures — and one that is sometimes overlooked 
for what appears to be its simplicity – is tadasana or mountain pose. We all tend to start out our days standing and walking tall, only to slouch into the later hours. Tadasana, first and perhaps foremost, gives you an awareness of where you are in space.
If you’ve transitioned to standing from downdog or just stood up from some other work on the mat, take it slowly so that you aren’t dizzy or lightheaded.
Think of tadasana is a “reset” — a way to move into the next series of standing movements from a clear and quiet place. Also, tadasana is a form of balancing pose and a way to get ready for the next series of moves.
Standing with your feet parallel to one another, not quite hip-width apart, and your chin parallel to the floor, with your shoulders relaxed and allowing your shoulder blades to drop down your back, close your eyes ake some long, slow, steady breaths with a goal of breathing yourself still.
BALANCING POSTURES
As we all know, our balance can become compromised as we age. In each of my classes, I offer some time for individual balance practice, usually right after tadasana.
There are many options from tree pose or a one-legged squat to half-moon pose and extended hand-to-toe.
One of the things to remember in balancing postures is where your center of gravity is in relation to what you are trying to accomplish.
For example, tree pose, which looks relatively simple, is challenging if you lean too far forward. In most instances, your center of gravity is behind where you think it is, so lean back a little; this actually brings you upright.
Feel free to use a wall to start “re-learning” how to balance. Back up to a wall for a one- legged squat and slide down while trying to keep your torso tall. Or, put a block at the wall for half-moon pose so that you can feel what it would actually feel like doing it freestanding on your mat.
Also, try not to be impatient or discouraged; balance in its essence is coupling breath and focus. Focus on what you want to do and remember to breathe.
I also encourage you to not get stuck with your “favorite” balancing posture. Try a variety of them to round out your practice. There is no such thing as “perfect” (in my opinion) but I can assure you that as you practice, you will get better.
VINYASA – FLOWING MOVEMENTS
Vinyasa means “flowing” — moving from one posture to another. In some yoga practices, the sequences are fast and intense. I like to think of vinyasa as “slow” and deliberate, moving into and out of postures to integrate movement, breath and balance.
Individual practice for each element is helpful to be ready to put them together.
A great example of this is the “warrior sequence” — or, I should say, one of the many variations on the warrior sequence.
I tend to use warrior I, warrior II, reverse (or exalted) warrior, and then add triangle, revolved triangle, and back to standing.
Each of these postures can be practiced individually, then we add them together as we slowly “flow” into them, watching alignment and using the breath. Of course, there are steps in between, but they are measured.
As you can see from the images, they offer many options for balance, strength, flexibility and alignment; and you can modify any of them with changing your stance or adding a block to help you achieve better positioning for alignment AND ease of movement.
I hope you are encouraged to try a yoga practice with this final piece of my three-part series.
