Have you ever felt like doing some yoga, but your mat wasn’t on hand? Practicing on the beach or at the park can be challenging when you don’t want to get covered in dirt and sand. Today’s printable yoga PDF is a Standing Only Yoga Flow, so you can do it anywhere!
Enjoy this flow and take your time with it. As we are standing throughout the practice, there is more focus on balance and active poses. Stay engaged and enjoy 3-6 breaths per yoga pose.
Ready for Standing Yoga?
Stand at the front of the mat with the feet about hip distance apart. Spread the toes wide and press all four corners of the feet into the mat. Activate the legs, tuck the pelvis slightly under, and pull the bellybutton in towards the spine. Arms should be by your sides, palms facing forwards, allowing the shoulder blades to pull down and back, expanding the chest. The top of the head presses up towards the ceiling as the feet press into the floor, lengthening the spine.
Standing Side Stretch
From mountain pose, reach both hands overhead, keeping the shoulders down away from the ears. On an exhale, grab the left wrist and pull it towards the right side of the room while actively pressing the hips to the left. Do not reach too far, as you should be able to breathe easily in this pose. Return to center on and inhale and repeat on the other side.
Hands Over Head Pose
From tadasana, reach both hands overhead, reaching through the fingertips and keeping the shoulders down and away from the ears. Lift into the chest and lean back slightly into a backbend. The thighs and hips should continue to press forward and you bend back as far is is comfortable.
Standing Forward Fold
Start standing in tadasana. On an exhale, hinge forward at the waist with a straight back and bring your hand towards the ground. Depending on flexibility, bring your hands to the shins, floor, or yoga block. You can also keep a slight bend in the knee. Allow the hand and shoulder to relax downwards.
Other variations in PDF:
Add Shoulder Stretch – Bring the hands behind the back and clasp the fingers together. On an exhale, hinge forward at the waist as you lift the hands towards the ceiling, continuing to bring the hands forward as much as it feels good. You can also keep a slight bend in the knee. Allow the head to relax and become heavy.
The other variation is to grab opposite elbows and allow a little swing in the upper body. Release the head and neck during the sway.
From downward facing dog, step the right foot up in between the hands, making sure that the knee is stacked right over the foot. Step the left foot slightly out to the side and angle the foot at a 45 degree angle to the front of the mat. Center your hips forward by pressing your left hip towards the front of the mat. Reach the hands over head, keeping the shoulders drawn back and the belly pulled in.
Step the feet about 3 feet apart, with the front foot pointed towards the front of the mat and the back foot at a 45 degree angle to the front of the mat. Straighten into both legs, without locking the knees, and rotate the hips towards the front of the mat. Hinge forward at the waist and bring the hands down to the floor or blocks, allowing the head to fall. To take a deeper practice, grab opposite elbows behind the back or prayer hands behind the back and keep the back flat, pulling the shoulder blades together and lifting the chest forward.
From high lunge with the right foot in front, bring both hands to heart center to find stability. Step the back foot closer to the front as you bring the weight of the body into the right foot. As you start to straighten into the right leg, press the left leg back behind you, lifting the toes off of the ground and pressing the top of the head forward. Aim to straighten fully into both legs fully, creating the shape of a “T” with the body. Keep the left hip dropped in line with the right hip and press into the heel for stability. Optional: Reach the arms forward, back, or out to the side to play with different variations.
From mountain pose, reach the hands up over hand while bending the knees, as if sitting back into a chair. The pelvis should be tucked under, belly drawn in, and the shoulders rolled back. Try to get the thighs parallel with the ground if possible.
From Chair, lift your left foot up and, balancing on your right foot, cross your left thigh over the right. Point your left toes toward the floor, press the foot back, and then hook the top of the foot behind the lower right calf. Balance on the right foot. Bring your arms in front and stack the right elbow on top of the left, twisting the forearms around each other so the back or the fronts of the hands touch. The upper arms should be parallel with the ground.
From standing, step or jump your left foot back, about 3.5 to 4 feet apart. Reach both arms out to the side, actively reaching through the fingers with the palms facing downward. Turn the right foot towards the front of the mat and angle the left foot at ninety degrees. Bending into your right leg, try and get the thigh to be parallel with the ground and the knee directly stacked on top of the ankle. The left leg will remain straight and strong. Continuing to reach through the fingertips, pull the shoulder blades back and lift into the chest, gazing at your right fingertips. The torso should be stacked directly above the hips, not reaching forwards or backwards.
Extended Side Angle pose
From standing, step or jump your left foot back, about 3.5 to 4 feet apart. Reach both arms out to the side, actively reaching through the fingers. Turn the right foot towards the front of the mat and angle the left foot at ninety degrees. Bending into your right leg, try and get the thigh to be parallel with the ground and the knee directly stacked on top of the ankle. The left leg will remain straight and strong. Bringing the right elbow onto the right knee, continue to reach the left arm overhead. Option is to bring the right fingertips on to the ground for more intensity. Repeat on the other side.
Standing Wide-Legged Forward Fold
From standing, turn to face the long edge of your yoga mat and step or hop your feet wide and parallel, about 3 feet apart. Turn the toes inward and the heels out. Place the hands on the hips and start to hinge forward from the waist, keeping the back as straight as possible. When you have gone as far as you can with a straight back, release the head down and allow the back to round, bringing the hands to the floor or the ankles. Hold here for 5-10 breaths. To come back up, bring the hands back to the hips and rise with a flat back.
Malasana or Yogi Squat
Start from standing in mountain pose. Step the feet wider than hip distance, turning the toes out and the heels in. Squat down and reach your tailbone as close to the floor as possible. Aim to keep your heels on the floor if possible, walking the feet further out or closer together to accomplish this. For balance, keep hands on the floor in front of you or on block. If balance, bring the hands to prayer at heart center and press the elbows into the knees to open the hips.
Beginning in mountain pose, plant your left foot firmly on to the ground, spreading the toes and energizing the leg. Bring your right toes to the side of the left foot and open the right knee out to the side, hands pressed together at heart center. To intensify this balancing pose, place the bottom of the right foot to the inside of the left calf or thigh. If stable, hands can be extended overhead. To find stability in this pose, pull the belly button in and focus your gaze at one point directly in front of you. Repeat on the other side.
Finish with Meditation
While you may not have a comfortable place to lay down for a full meditation, I encourage you to take the time to pause at the end of class. At the very least, allow yourself to stand in place and reconnect with your breath for a minute.
Ready to do some yoga without the mat? Keep this routine nearby you by printing out this one page PDF.
Questions about the routine or looking for more yoga? Comment below and let’s keep the conversation going!