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Standing asanas - for example, the position of the top, the position of the tree, the position of the chair, the position of the stretched triangle, the position of the warrior II, these are the positions recommended for those who begin yoga practice. Standing poses are also performed at the beginning of classes, as they warm up the body and prepare it for the practice of more difficult asanas. Watch the video on how to do them properly.
The advantages of thestanding asanasinclude symmetrical development of the legs, ankle strengthening and elimination of hip stiffness. The standing asanas relieve back pain and massage the organs in the abdomen. In addition, they open and strengthen the chest. It is also worth practicing standing asanas to stabilize the position.
See how to properly perform the yoga standing poses for beginners
TADASANA (top position)- we start with it and finish all standing positions. It will teach you how to stand properly, lengthen your spine and strengthen your core muscles.
Stand with feet together, toes wide apart, join big toes, ankles and heels together. Roll up your tailbone, pull your shoulders back, pull your shoulder blades together and activate your arms. Raise your kneecaps and tense your thigh muscles. Breathe deeply - inhale and exhale through your nose. You expand your chest with each inhalation. Press your feet firmly against the mat, placing your body weight evenly across your feet.
VRKSASANA (tree position)- this is one of the balance items. Its task is to improve concentration and increase self-control.
We start the tree position with tadasana. Then we shift the weight of the body to one side, and rest the foot of the other leg on the knee or thigh (the height depends on the level of advancement). Try to keep a strong, straight leg and hips in line. The toes of the raised foot point downward (looking at the mat). You try to pull your knee back and down, but at the same time remember that your hips must be in line. Inhale, lift your arms up, shoulders down, and breathe deeply. Lengthen your spine with each inhale. Focusing your eyes on one point will be helpful in maintaining balance while performing this exercise.
UTKATASANA (chair position)- strengthens the leg muscles, core muscles, increases mobility in the ankle joints, arms and shoulders.
Start with tadasana, take a deep breath and lift your arms up. As you exhale, begin to bend your knees and work your way down tosquat position. Roll up your tailbone, pull your shoulders back from your ears, and breathe deeply. Try to keep your knees below the line of your feet.
UTTHITA TRIKONASANA (stretched triangle pose)- strengthens the muscles of the legs and ankles; opens the hips, which gives a sense of stability and greater strength.
Start from the tadasana position, then place your feet wide apart (the outer edges of the feet parallel to each other). Place your hands on your hips and slowly bend your right knee and turn your foot 90 degrees to the right. Point your left foot 30 degrees also to the right. Position your feet so that a line from the heel of the right foot crosses the middle of the left foot. Bring your left hip backwards so that your hips are pointing straight ahead. Roll up your tailbone and stretch your arms out to the sides to shoulder height. Take a deep breath and start leaning to the right, lengthening the right side of your torso, and rest your right hand over your knee or thigh. Then look at your left hand. Tighten your legs tightly and press your entire feet against the mat. Breathe deeply.
VIRABHADRASANA II (Warrior Pose II)- strengthens the legs, abdominal muscles, opens the chest and hips, promotes a sense of harmony and peace.
Start from the tadasana position, then place your feet wide apart (the outer edges of the feet parallel to each other). Bend your right leg at the knee and turn your foot 90 degrees to the right. Bend your knee until your thigh is parallel to the mat. Turn the left foot gently inward. Then, rotate your left hip backwards, tuck your tailbone, and point your right knee outward so that it is above your right foot at all times. Tense your left leg and press your foot firmly against the mat. Inhale, raise your arms to shoulder height. Pinch your shoulder blades together, stick your chest out, and look at your right hand. Breathe deeply.
About the author
Anna Jakimiuk A marketer of pharmaceutical products by education. As an editor, she cooperated with the publishing houses of the Academy of Fine Arts, the PAX Publishing Institute, one of Warsaw's IT universities, and numerous associations and foundations. Since 2013, she has been absorbed in he alth issues - especially interested in anthropology of medicine, social changes in the approach to treatment and its availability, as well as the direction of development of medicine in conjunction with technology. He actively observes the development of new media and participates in the creation of online he alth education campaigns. He spends his free time in the bosom of nature, reading reports and tracking the traces of bison in the Białowieża Forest.
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