Yogic Postures: Standing Poses
Tadasan or Mountain Pose:
How to: Stand up straight on both legs. Swing your arms backwards, forwards, upwards, on left side & right side of your body as shown in the above picture & at the same time walk on your tows forward & backwards.
Duration: 10 – 20 steps or more which is suitable to you.
Benefits: Our body becomes slim, gives elegant shape to body. Thighs, calf muscles become stronger, reduce abdominal fat. Removes bends in knees & legs.
How to: Stand up straight on both legs. Swing your arms backwards, forwards, upwards, on left side & right side of your body as shown in the above picture & at the same time walk on your tows forward & backwards.
Duration: 10 – 20 steps or more which is suitable to you.
Benefits: Our body becomes slim, gives elegant shape to body. Thighs, calf muscles become stronger, reduce abdominal fat. Removes bends in knees & legs.
Vrikshasana or Tree pose:
How to: Stand up straight on both legs. Then shift your weight on right leg. Then slowly raise left feet sideways & upwards by bending it in knee & place the sole of left foot as high as possible into the right inner thigh with toes pointing downwards. Now balance yourself & stretch your hands sideways in the line of shoulders. Now raise your hands above the head and place palms on each other like a prayer pose as shown in the picture. Keep hands stretched. Concentrate on your breath. Repeat the pose by changing the feet.
Duration: Remain in this pose for 10-20 seconds initially. After daily practice, retain it for 40-60 seconds.
Benefits of Vrikshasana or Tree pose: This pose is very useful in attaining body & mind balance, concentration, stability, elasticity, flexibility. This pose gives strength to legs& feet. Also increases flexibility in hips.
How to: Stand up straight on both legs. Then shift your weight on right leg. Then slowly raise left feet sideways & upwards by bending it in knee & place the sole of left foot as high as possible into the right inner thigh with toes pointing downwards. Now balance yourself & stretch your hands sideways in the line of shoulders. Now raise your hands above the head and place palms on each other like a prayer pose as shown in the picture. Keep hands stretched. Concentrate on your breath. Repeat the pose by changing the feet.
Duration: Remain in this pose for 10-20 seconds initially. After daily practice, retain it for 40-60 seconds.
Benefits of Vrikshasana or Tree pose: This pose is very useful in attaining body & mind balance, concentration, stability, elasticity, flexibility. This pose gives strength to legs& feet. Also increases flexibility in hips.
Natraj Pose or Lord of the Dance pose:
How to: Stand up straight on both legs. Then shift your weight on the left leg. Now lift & take backwards your right leg & held it by right hand near ankle as shown in the picture & stretch it upwards as far as possible. Now stretch left hand straight in front of you in the line of shoulder or above & concentrate on one point in front of you. Stretch entire body like an arch & stay for some 30 to 50 seconds & concentrate on your breath. Repeat the pose by changing feet.
Benefits of Natraj Pose or Lord of the Dance pose: This pose is very useful in attaining body & mind balance, concentration, elasticity, flexibility, stability. This pose gives strength to legs& feet.
How to: Stand up straight on both legs. Then shift your weight on the left leg. Now lift & take backwards your right leg & held it by right hand near ankle as shown in the picture & stretch it upwards as far as possible. Now stretch left hand straight in front of you in the line of shoulder or above & concentrate on one point in front of you. Stretch entire body like an arch & stay for some 30 to 50 seconds & concentrate on your breath. Repeat the pose by changing feet.
Benefits of Natraj Pose or Lord of the Dance pose: This pose is very useful in attaining body & mind balance, concentration, elasticity, flexibility, stability. This pose gives strength to legs& feet.
Padhastasan:
How to: While practicing this asana raise your hands up like in Tadaasana & then bend in the trunk & place your hands on the floor as shown in the picture.
Duration: 1 to 2 minutes
Benefits of Padhastasan : Spine, trunk, abdominal muscles, feet, hands, thighs, knees, calf muscles becomes stronger. Reduces abdominal fat, intestines becomes stronger. Supply blood towards brain.
How to: While practicing this asana raise your hands up like in Tadaasana & then bend in the trunk & place your hands on the floor as shown in the picture.
Duration: 1 to 2 minutes
Benefits of Padhastasan : Spine, trunk, abdominal muscles, feet, hands, thighs, knees, calf muscles becomes stronger. Reduces abdominal fat, intestines becomes stronger. Supply blood towards brain.
Also See: Yoga For Better Living
Yoga Poses: Sitting Poses Lying prone or Supine Poses Inverted Poses
Yoga Poses: Sitting Poses Lying prone or Supine Poses Inverted Poses