PA-0157
At a glance
A long, fully mirrored sequence moving through side bends, Goddess Pose, Triangle, Pyramid, and a low lunge on both sides before returning through the same shapes in reverse. Unlike the sun salutations, it's meant to carry a cooler, more grounding quality rather than building intense heat.
“Let this longer, mirrored sequence stay cool and unhurried, not build heat like its solar counterpart.”
Essence
The word "cool" in this sequence's description is doing real teaching work. Where the sun salutations often build toward heat and intensity, this one is meant to stay grounded and unhurried throughout, even though it's genuinely longer than either sun salutation. Rushing through it to build heat misses the point of what it's actually offering.
Intention
To move through a long, fully mirrored sequence of standing and lunging poses, maintaining a cool, grounded, unhurried quality throughout.
What this pose develops
Physical
- •Comprehensive standing pose strength and flexibility across a long sequence
- •Hip opening through Goddess Pose and the low lunges
- •Sustained, unhurried movement stamina
Mental
- •A grounding, settling quality distinct from heat-building sequences
- •Patience with a long sequence that resists being rushed
Teaching concepts
- •Cueing the cool, unhurried quality explicitly, distinguishing this sequence from the sun salutations' heat-building intent
- •Honoring the full mirrored structure, not shortening it to save time
How to practise
- 1Stand in Mountain Pose, then inhale the arms overhead.
- 2Side bend to the right, then the left.
- 3Flow into Goddess Pose, then Star Pose (a wide-legged standing reach).
- 4Move into Triangle Pose on the right, then Pyramid Pose on the right.
- 5Step into a low lunge on the right, then a wide squat.
- 6Move into a low lunge on the left, then Pyramid Pose and Triangle Pose on the left.
- 7Return through Star Pose and Goddess Pose, side bends on the left then right, back to Mountain Pose.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •Each linked pose carries its own alignment principles, covered in its individual entry elsewhere in this library. The distinguishing quality here is pace: unhurried and grounded, even across this longer structure.
Breath
A steady, even breath throughout, without the urgency or building intensity of the sun salutations. Let the breath stay as cool and unhurried as the sequence's intended quality.
Teacher’s eye
The pace deserves specific attention. A student moving through this sequence at the same intensity as a sun salutation has missed its actual character, even if every individual pose looks technically correct.
Student practice
Reflect after practising:
- •This sequence is meant to feel different from the sun salutations, cooler and more grounded, even though it's longer. Resist the urge to rush or build heat.
- •The full mirrored structure matters. If time is limited, a shorter version is better than skipping the return side entirely.
Common movement strategies
Rather than mistakes, you may notice:
- •Practice the standing poses within this sequence individually first, particularly Pyramid Pose and the low lunge, before linking the full mirrored sequence together.
Modifications
- •A shallower squat and lunge depth throughout.
- •Hand on the shin instead of the floor in Triangle and Pyramid Pose.
Props
Completion check
- ✓Return to Mountain Pose, pausing there before moving into the next part of practice or into stillness.
Related poses
Prerequisites
Complements
Alternatives
Progressions
Regressions
Related movement concepts
Search tags
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