Standing Yoga Poses

Source: Buzzle

Yoga is the practice of traditional physical and mental disciplines. It is believed that such a practice started in 3,000 B.C. Yoga finds association with meditative practices in some of the religions like Hinduism, Buddhism and Jainism. The goal of yoga ranges from improving health to attaining Moksha. In this age, yoga is practiced mostly to improve physical and mental health.

If you too wish to derive benefits from yoga, you should begin with the most basic of yoga poses, also called asanas. The present article gives a few examples of standing yoga poses. It exemplifies basic as well as advanced asnas with step-by-step instructions on the execution of poses. Read more on basics of yoga and yoga health benefits.

Basic Standing Yoga Poses

Utkatasana: Stand straight with the feet placed close to each other. Extend the arms to their sides so that they become parallel to the floor. The palms should face downwards. Take a deep breath while bringing the arms in the suggested position. Exhale and bend your knees to bring your torso down. Imagine a chair and imitate the posture of sitting on it. Make sure that you do not bring the hips too lower. Press the shoulders down and back. Try to arch your spine. Relax the shoulders and reach out through the tips of the fingers. Hold the posture for about 5-10 breaths. Inhale and press down into the feet. Simultaneously, straighten the legs. Move the arms up towards the ceiling and take a deep breath. Exhale and move the arms down. The Utkatasana benefits you in many ways. It strengthens your lower body, stretches the upper back, invigorates and energizes your entire body.

Trikonasana: Stand upright and place the feet shoulder width apart. The toes should point out to the front. Extend the arms to the sides. Press your body weight on the feet. Pull the knee caps a bit up and squeeze the thighs. Tuck the tail bone and keep the feet rooted into the ground. Relax the shoulders down and back. Try to open the chest to the front. Perform all these motions gently and in a controlled manner. Look forward with the chin parallel to the floor. Take a deep breath and fill your belly and chest. Exhale and simultaneously press into the feet, fingers and crown of your head. Feel that your body is expanding out in five directions. Hold the posture for 10 breaths. In order to release and come back to the original position, bend one knee and place the hands back to the starting position. The benefits of Trikonasana opens and energizes your entire body, realigns the spinal column, opens the chest and improves blood circulatory and respiratory system.

Advanced Standing Yoga Poses

Ardha Chandrasana: Stand erect with your feet parallel and close to each other. Raise both your arms over your head and join both the palms. Lift your kneecap and simultaneously tighten your thighs together. Bend your body at the waist to the left and extend your spine slowly and gently. Make sure that you do not force yourself to perform these movements. If everything seems comfortable, angle your upper body slightly towards the left. Now, look down at your left foot. You are now in the Ardha chandrasana pose. Stay in this posture for about 3-5 breaths. Release your body slowly and return to the starting posture. Relax your arms and take deep breaths. The benefits of this advanced standing yoga pose are many and include stronger and flexible muscles at the waist and along the side of your body, stronger spine, improved balance, stress relief and improved digestion.

Parighasana: Form a kneeling stand with hips directly over your knees. You may do it on a cushion like mat so that the knees do not hurt. Bring your hands to your hips. Keep the hips square to the front part of the mat. Move your right leg out to the side. Place the front part of the right foot on the ground. Take a deep breath and bring your left arm up. Open as you slide your right arm down towards the right leg. Hold the suggested posture for a breath count of 10. To release, return the hands to hips and come back to the kneeling stand. Wait and relax for a couple of seconds. Perform the given yoga pose once again. The benefits of Parighasana are that it opens the side of your body, stretches and strengthens the intercostal muscles, helps you taking deep breaths. It is often recommended to the patients of asthma, common colds, allergies and flu.

Read more on:

  • Basic Yoga Poses
  • Advanced Yoga Poses

In all the types of yoga poses, proper breathing technique is required. If you do not inhale and exhale in accordance with the pose, you may end up with no health benefits, or even some set of health issues. Therefore, it is very important that you have a correct knowledge of execution of yoga poses including the standing yoga poses. The safest option is to learn how to perform the desired poses under the supervision of an experienced yogi or yoga trainer. Hope that yoga brings great desirable changes to your health and life.

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