Last year I wrote about the effects of different type of yoga asanas as an introduction to a different type of yoga asanas and on this post,
I’m going to tell more about
• Standing poses
• Share a short sequence of standing poses with you
• Tell in detail about the effects on each pose
First, let’s recap a little. Standing poses create a solid foundation not only to one asana but to the entire practice not to mention the foundation for a safe yoga practice. Standing poses are ideal poses to warm up the body. Why? Because they open the hips, strengthen, increase endurance, and improve balance. They also improve circulation, digestion, and stimulate the cardiovascular system. Above all these, they are excellent for improving focus and relaxing the mind.
Standing asanas are powerfully grounding. Now, what is meant by grounding? Grounding means the ability to connect to the earth and when you have cultivated the connection you can cultivate the stability in life. By stability, I mean that your basic needs are met (food, water, shelter, safety). When you are standing on your two feet, you get to experience how a stable foundation creates support up through your body from feet to head.
Standing asanas can be considered as the safest asanas for warming up and opening the body on the way to the more complex asanas. As these asanas are energetically stimulating they are helping to focus the mind and awaken the body at the beginning of the practice and allow you then go further when your body is ready.
On a Chakra level standing poses work mostly on the first (root = Muladhara) chakra. I will get back to the subject of chakras later on another post, so if you are not quite sure what chakra is, do not worry, I will tell more about it later.
You can do the following poses as your practice, or if you want to warm up a little bit more, you can do a few rounds of sun salutations before moving on with your practice and to following poses. While doing the poses, or any other poses for that matter, remember you don’t need to rush anywhere. Be true to yourself, feel how your body feels. There is no need to rush any further than your body is ready to.
I’m going to tell more about
• Standing poses
• Share a short sequence of standing poses with you
• Tell in detail about the effects on each pose
First, let’s recap a little. Standing poses create a solid foundation not only to one asana but to the entire practice not to mention the foundation for a safe yoga practice. Standing poses are ideal poses to warm up the body. Why? Because they open the hips, strengthen, increase endurance, and improve balance. They also improve circulation, digestion, and stimulate the cardiovascular system. Above all these, they are excellent for improving focus and relaxing the mind.
Standing asanas are powerfully grounding. Now, what is meant by grounding? Grounding means the ability to connect to the earth and when you have cultivated the connection you can cultivate the stability in life. By stability, I mean that your basic needs are met (food, water, shelter, safety). When you are standing on your two feet, you get to experience how a stable foundation creates support up through your body from feet to head.
Standing asanas can be considered as the safest asanas for warming up and opening the body on the way to the more complex asanas. As these asanas are energetically stimulating they are helping to focus the mind and awaken the body at the beginning of the practice and allow you then go further when your body is ready.
On a Chakra level standing poses work mostly on the first (root = Muladhara) chakra. I will get back to the subject of chakras later on another post, so if you are not quite sure what chakra is, do not worry, I will tell more about it later.
You can do the following poses as your practice, or if you want to warm up a little bit more, you can do a few rounds of sun salutations before moving on with your practice and to following poses. While doing the poses, or any other poses for that matter, remember you don’t need to rush anywhere. Be true to yourself, feel how your body feels. There is no need to rush any further than your body is ready to.
1. Tadasana (Mountain Pose)
Foundation of all standing poses. Even though it might not seem too much more than standing there are great benefits. If you have practiced yoga for some time, don’t overlook this pose, feel the post in totally different way by closing your eyes. And yes, even as a beginner you can do the same if you feel like it.
How to do it?
• Feet together, a little gap between your heels
• Thighs engaged (have a feeling that you lift your kneecaps)
• Core engaged (belly button in and up)
• Shoulders back and down
• Fingers are reaching actively to the floor
Benefits of the pose:
• Improves posture
• Strengthens thighs, knees, and ankles
• Firms abdomen and buttocks
• Relieves sciatica
• Reduces flat feet
You can stay in this asana for 10-15 breaths before moving further.
Foundation of all standing poses. Even though it might not seem too much more than standing there are great benefits. If you have practiced yoga for some time, don’t overlook this pose, feel the post in totally different way by closing your eyes. And yes, even as a beginner you can do the same if you feel like it.
How to do it?
• Feet together, a little gap between your heels
• Thighs engaged (have a feeling that you lift your kneecaps)
• Core engaged (belly button in and up)
• Shoulders back and down
• Fingers are reaching actively to the floor
Benefits of the pose:
• Improves posture
• Strengthens thighs, knees, and ankles
• Firms abdomen and buttocks
• Relieves sciatica
• Reduces flat feet
You can stay in this asana for 10-15 breaths before moving further.
Tadasana
2. Vrksasana (Tree Pose)
Standing balancing pose with many benefits and things to consider.
How to do it?
• From your Tadasana, bring your weight onto your balancing leg
• Lift the other leg, you have three variations depending on where you are in your practice or how your body feels today
• Bringing palms onto the heart center and lifting them over the head, finally lifting the gaze as well. If you want to challenge your balance, even more, close your eyes.
Benefits of the pose:
• Strengthens thighs, calves, ankles, and spine
• Stretches inner groin and thighs, as well as chest and shoulders
• Gives you a strong sense of balance
• Might bring help to flat feet and sciatica
Stay in this pose for 5-10 breaths before moving to the next asana.
Standing balancing pose with many benefits and things to consider.
How to do it?
• From your Tadasana, bring your weight onto your balancing leg
• Lift the other leg, you have three variations depending on where you are in your practice or how your body feels today
- toes on your mat
- foot on the inner calf
- leg all the way up to the inner thigh
• Bringing palms onto the heart center and lifting them over the head, finally lifting the gaze as well. If you want to challenge your balance, even more, close your eyes.
Benefits of the pose:
• Strengthens thighs, calves, ankles, and spine
• Stretches inner groin and thighs, as well as chest and shoulders
• Gives you a strong sense of balance
• Might bring help to flat feet and sciatica
Stay in this pose for 5-10 breaths before moving to the next asana.
Vrksasana
3. Ashta Chandrasana (High Lunge)
If you are sitting all day long this pose is for you, it is for you, of course, in any case, with many things to consider when doing it.
How to do it?
• From your Tadasana step your leg back keeping it strong and engaged and you are active pressing your heel toward your mat, make sure that the knee of your front leg is above the ankle and that your knee is “opening” toward your second toe, in other words, it is not leaning in
• Engage your core and lift your arms above your head
• Shoulders stay back and down and you can either have a little cap between your palms or you can bring your palms together
• If you feel comfortable, you can lift your gaze a bit
Benefits of this pose:
• Stretches legs, groins, hip flexors, front body, chest, and shoulders
• Strengthens and tones thighs, hips and butt
Stay in this pose for 5-10 breaths.
If you are sitting all day long this pose is for you, it is for you, of course, in any case, with many things to consider when doing it.
How to do it?
• From your Tadasana step your leg back keeping it strong and engaged and you are active pressing your heel toward your mat, make sure that the knee of your front leg is above the ankle and that your knee is “opening” toward your second toe, in other words, it is not leaning in
• Engage your core and lift your arms above your head
• Shoulders stay back and down and you can either have a little cap between your palms or you can bring your palms together
• If you feel comfortable, you can lift your gaze a bit
Benefits of this pose:
• Stretches legs, groins, hip flexors, front body, chest, and shoulders
• Strengthens and tones thighs, hips and butt
Stay in this pose for 5-10 breaths.
Ashta Chandrasana
4. Virabhadrasana 2 (Warrior 2)
Pose that increases stamina.
How to do it?
• One foot stays on the top of your mat and stepping the other one back. Point your toes straight forward (front foot), knee toward your second toe, and your back foot nearly parallel to the back of your mat, please note that there shouldn't be any sensations on your back knee
• Your front knee is bent so it stacks over your ankle
• Now you are opening your hips. Bring your imaginary tail in between your legs.
• Lift your arms onto your shoulder level, parallel to the ground, palms face down
• Keep your upper body upright, shoulders stacked on your hips
• Keep your gaze on your front hand
Benefits of the pose:
• Strengthens and stretches the legs and ankles
• Stretches the groins, chest, lungs, and shoulders
• Stimulates abdominal organs
• Increases stamina
• Relieves backaches, especially through the second trimester of pregnancy
• Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica
Hold the pose for 5-10 breaths.
Pose that increases stamina.
How to do it?
• One foot stays on the top of your mat and stepping the other one back. Point your toes straight forward (front foot), knee toward your second toe, and your back foot nearly parallel to the back of your mat, please note that there shouldn't be any sensations on your back knee
• Your front knee is bent so it stacks over your ankle
• Now you are opening your hips. Bring your imaginary tail in between your legs.
• Lift your arms onto your shoulder level, parallel to the ground, palms face down
• Keep your upper body upright, shoulders stacked on your hips
• Keep your gaze on your front hand
Benefits of the pose:
• Strengthens and stretches the legs and ankles
• Stretches the groins, chest, lungs, and shoulders
• Stimulates abdominal organs
• Increases stamina
• Relieves backaches, especially through the second trimester of pregnancy
• Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica
Hold the pose for 5-10 breaths.
Virabhadrasana II
5. Utthita Parsvakonasana (Extended Side Angle Pose)
This pose is a good example of a pose that you shouldn’t rush into and reaching the floor before your body is ready for it. This pose stretches the sides of your body.
How to do it?
• From Warrior II, leave you legs as they are (let’s say your right leg is the front leg)
• Start to bring your right forearm onto your thigh, this is one option, and I want to encourage you to stay at this stage for as long as needed, just as an example even I sometimes am still staying up in a stage one. Second option is to bring your right hand on to your mat. Inside or outside, if inside it is easier to keep you bended knee aligned (opening toward your second toe)
• Reach your left arm over head
• Make sure your sides stay equal in length, so you aren’t collapsing onto your right side.
Benefits of this pose:
• Strengthens and stretches the legs, knees, and ankles
• Stretches the groins, spine, waist, chest and lungs, and shoulders
• Stimulates abdominal organs
•Increases stamina
This pose might help:
• Constipation
• Infertility
• Low backache
• Osteoporosis
• Sciatica
• Menstrual discomfort
This pose is a good example of a pose that you shouldn’t rush into and reaching the floor before your body is ready for it. This pose stretches the sides of your body.
How to do it?
• From Warrior II, leave you legs as they are (let’s say your right leg is the front leg)
• Start to bring your right forearm onto your thigh, this is one option, and I want to encourage you to stay at this stage for as long as needed, just as an example even I sometimes am still staying up in a stage one. Second option is to bring your right hand on to your mat. Inside or outside, if inside it is easier to keep you bended knee aligned (opening toward your second toe)
• Reach your left arm over head
• Make sure your sides stay equal in length, so you aren’t collapsing onto your right side.
Benefits of this pose:
• Strengthens and stretches the legs, knees, and ankles
• Stretches the groins, spine, waist, chest and lungs, and shoulders
• Stimulates abdominal organs
•Increases stamina
This pose might help:
• Constipation
• Infertility
• Low backache
• Osteoporosis
• Sciatica
• Menstrual discomfort
Utthita Parsvakonasana
6. Utthita Trikonasana (Triangle pose)
While doing this pose, feel all the parts of your body where you can feel the stretch.
How to do it:
• From Tadasana step one leg (lets say left leg first) back making sure that your thighs are engaged. Lift your arms onto your shoulder level
• Pop your left hip back and start reaching your right hand forward as far as you can
• Let your right hand drop wherever it drops, keeping in mind that both your sides should be equal in length. The purpose of this is not to reach your hand to the ground but keep your sides equal in length.
• Open your left arm toward the ceiling, and open your chest.
Benefits of this pose:
• Stretches and strengthens the thighs, knees, and ankles
• Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine
• Stimulates the abdominal organs
• Helps relieve stress
• Improves digestion
• Helps relieve the symptoms of menopause
• Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica
Hold the pose for 5-10 breaths.
While doing this pose, feel all the parts of your body where you can feel the stretch.
How to do it:
• From Tadasana step one leg (lets say left leg first) back making sure that your thighs are engaged. Lift your arms onto your shoulder level
• Pop your left hip back and start reaching your right hand forward as far as you can
• Let your right hand drop wherever it drops, keeping in mind that both your sides should be equal in length. The purpose of this is not to reach your hand to the ground but keep your sides equal in length.
• Open your left arm toward the ceiling, and open your chest.
Benefits of this pose:
• Stretches and strengthens the thighs, knees, and ankles
• Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine
• Stimulates the abdominal organs
• Helps relieve stress
• Improves digestion
• Helps relieve the symptoms of menopause
• Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica
Hold the pose for 5-10 breaths.
Trikonasana
After you have repeated every asana to both sides you can go lie in your Savasana for 3-5 minutes.
Every asana in this practice requires ability to balance even if your both feet are on the ground. Some of them might be challenging, but remember that yoga doesn’t have to be serious. It is ok to fall out of the pose, the thing is to get back to it.
One of my yoga teachers once said that we don’t close our eyes and once sense while doing yoga, but I have to disagree and say or ask, why not. You’ll have entirely different feeling in the poses while keeping your eyes closed. You may even notice something that you wouldn’t otherwise. When talking about practicing yoga it is often said that it is an inside "job." When you close your eyes, you can feel more, learn more, and hear more, what is going on inside of yourself. And when this happens it is just beautiful.
Every asana in this practice requires ability to balance even if your both feet are on the ground. Some of them might be challenging, but remember that yoga doesn’t have to be serious. It is ok to fall out of the pose, the thing is to get back to it.
One of my yoga teachers once said that we don’t close our eyes and once sense while doing yoga, but I have to disagree and say or ask, why not. You’ll have entirely different feeling in the poses while keeping your eyes closed. You may even notice something that you wouldn’t otherwise. When talking about practicing yoga it is often said that it is an inside "job." When you close your eyes, you can feel more, learn more, and hear more, what is going on inside of yourself. And when this happens it is just beautiful.
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