Yoga: Standing Postures For Suppleness - Part 1
Yoga standing postures promote flexibility, strength and suppleness of your body just to name a few of the benefits. Watch part one of our two films explaining the techniques for standing postures in yoga.
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Step 1:
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Intense side stretch with hands in prayer position
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Standing in mountain pose inhale and jump your feet about 3 to 3 and a half feet wide and put your hands on your waist. Turn your back foot in about 60 degrees and turn your entire trunk, shoulders and head towards the right side and over your right leg keeping both legs straight and steady. Inhale lift your spine, chest and head. Exhale stretch your entire torso forward until it is parallel to the floor then place your finger tips on the floor or palms on a block next to the right foot, extend the right hip back and torso forward. Hold for 5 breaths. Inhale lift your torso and concave your back. Exhale place your hands on your hips. Inhale come up to upright position exhale to mountain pose. Repeat on the other leg.
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Step 2:
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Standing straddle forward bend
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Begin in mountain pose. Inhale and jump your feet apart about 4 feet wide with your arms outstretched. Now bring your arms down onto your hips. Your feet should be parallel with the toes pointing forwards. Firm your legs and press the outer edge of your feet down into the mat. Inhale, look up and lengthen on the exhale extend the trunk of your body forward away from your hips and bend at your waist stretching your spine forward.
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Place your fingertips or palms on the floor as near to the line of your legs. Inhale, look up and lengthen and extend even more your entire torso forward without concaving in your back. Lift and open your chest. Lift up your head and look forward and lengthen in your neck.
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Next begin to lower the crown of your head to the floor and at the same time walk your hands further back in line of your feet. If possible place the crown of your head to the floor or on yoga blocks. Hold for five breathes.
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Inhale and walk the hands back to the position between your legs and lift your head and look up and lengthen again. Exhale and place your hands on your hips inhale and raise your upper body, and exhale to mountain pose.
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Step 3:
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Standing straddle forward bend with arm variations
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Standing in mountain pose, inhale and jump your feet apart the same distance as in posture 2. Exhale place your hands on your waist. Inhale look up and lengthen exhale extend and lower your upper body forward and down, bringing the crown of the head towards the floor. Keep your hands on your waist, broaden in your shoulders extend through the back of your neck. Hold for 5 breaths. Inhale and lift up to upright position, exhale to mountain pose.