Are you looking to add some variation to your yoga practice? Standing poses are an excellent way to do just that! In this blog post, we’ll explore the benefits of standing poses, give tips for practicing them and review five standing poses for your yoga practice. So, get ready to stand tall!
Introduction to Standing Poses
Standing poses are essential to any yoga practice. They help to build strength and balance, increase flexibility, and are a great way to energize your practice. Standing poses are typically done at the beginning of a practice to warm up and at the end to cool down. They can also be used throughout a practice to energize, strengthen or stretch the body.
Standing poses come in many shapes and sizes. From Warrior I to Triangle Pose, there are many poses to choose from. They can be done with or without props and can be modified to fit your body and practice.
Benefits of Standing Poses
Standing poses are beneficial for many reasons. They can help to improve posture, reduce stress and improve circulation.
Standing poses help to strengthen the legs and core, as well as the muscles in the arms, shoulders, and back. They also help to improve balance and coordination. And, because standing poses are weight-bearing, they can help to build bone density.
In addition to physical benefits, standing poses also provide mental and emotional benefits. They can help to reduce stress and tension and can also be used to ground and center the mind and body.
Tips for Practicing Standing Poses
When practicing standing poses, it’s important to remember a few key points. First, warm up the body before jumping into a pose. This can help to prevent injury and help you get the most out of the pose.
It’s also important to listen to your body while practicing. Don’t push yourself too far or try to do a pose if it doesn’t feel right. Instead, focus on your breath and move at a pace that works for you.
Finally, remember to practice with alignment. Pay attention to your body’s alignment and make sure that you’re engaging the right muscles. This will help keep you safe and ensure you get the most out of the pose.
Standing Poses To Try During Your Practice
Mountain Pose (Tadasana)
Mountain Pose, or Tadasana, is a great place to start. This pose is the foundation of many standing poses and is a great way to warm up the body and get centered.
To practice Mountain Pose:
- Stand with your feet hip-width apart, with your toes spread evenly across the floor.
- Engage your thighs, draw your navel in and up, and lengthen your spine.
- Lift your chest and roll your shoulders back and down.
- Rest your arms alongside your body.
- Soften your face, relaxing your eyes and jaw.
Mountain Pose is a great pose to practice anytime, as it helps to ground and center the body and mind. It’s also an excellent pose to practice before moving into more advanced standing poses.
Warrior I Pose (Virabhadrasana I)
Warrior I Pose, or Virabhadrasana I, is a powerful pose that helps to build strength and balance. To practice this pose:
- Start in Mountain Pose, and then step your left foot back.
- Turn your toes out, and bend your right knee to 90 degrees, ensuring that your knee is directly over your ankle.
- Pivot your right left to the floor. Your foot should form a 45-degree angle to the side of the mat.
- Inhale, lifting your torso. Raise your arms above your head, shoulder width apart, palms facing each other.
- Open your shoulder blades away from the spine.
- Gaze forward, and hold for five to eight breaths.
This pose stretches your legs, glutes, and hip flexors. This pose can boost energy levels, helping fight off fatigue.
Warrior II Pose (Virabhadrasana II)
Warrior II Pose, or Virabhadrasana II, is a great pose to practice for building strength and balance. To practice this pose:
- Begin in the middle of your mat, facing the long side, with your arms outstretched
- Place your feet parallel to each other in a wide stance, ankles under your outstretched wrists.
- Pivot your left foot and knee, so your toes face the front of the mat
- Bend your left knee, stacking it over your left ankle.
- Evenly distribute your weight through both legs, keeping your shoulders over your hips.
- Reach through your elongated arms towards the front and back of your mat, turning your gaze to your left fingertips.
- Hold for five to eight breaths.
- Repeat on the right side.
This pose helps to build strength in the legs, arms, and core. It also helps to open the hips and stretch the chest and shoulders. It’s a great pose to practice anytime, especially when you want to add energy to your practice.
Triangle Pose (Trikonasana)
Triangle Pose, or Trikonasana, is a great pose to practice when you’re looking to stretch and open the body. To practice this pose:
- Begin facing the long side of your mat. Place your feet about a leg distance apart.
- Turn your left foot out, so your toes are facing the short edge of the mat, and turn your left right in about 45 degrees. You want stability through both legs.
- Lift both arms, so they are parallel to the floor.
- As you inhale, shift your hips towards the back of your mat and extend your body over your left leg.
- Exhale, bringing your left arm down and placing it on your ankle.
- Point your right hand into the air as you rotate your ribs, reaching toward the ceiling.
- Turn your gaze to look at your right hand.
- Breathe slowly, holding for five to eight breaths.
- Repeat on the opposite side.
This pose helps to stretch your thighs, hamstrings, spine, and chest while opening your hips. This pose can help energize you and improve focus.
Crescent Lunge (Ashta Chandrasana)
Crescent Lunge Pose, or Ashta Chandrasana, is a great pose to practice for building strength and balance. To practice this pose:
- Begin in mountain pose, your gaze forward.
- As you exhale, step your right foot back
- Align your left foot (front foot) with your left ankle, lifting your back heel from the floor
- Inhale, lifting your arms and torso toward the ceiling
- Open your chest by gently arching your back
- Hold, breathing through five to eight breaths
- Switch sides and repeat
This pose helps to build strength in the legs, arms, and core. The Crescent lunge pose can improve focus and increase energy.
Standing poses are an essential part of any yoga practice. They help to build strength, balance, and flexibility and are a great way to energize and invigorate your practice.
If you’re interested in furthering your practice or want to get started, we invite you to join us at Yoga Nyla. We offer Power Vinyasa Yoga, Yin Yoga, and even private classes. Give us a try for 30 days for only $30- your body and mind will thank you.
