Yoga: Standing Postures - Part 2
Yoga standing postures promote flexibility, strength and balance just to name a few of the benefits. Watch part 2 of our 3 films explaining the techniques for standing postures in yoga.
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You will need
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Step 1:
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Extended hands and feet
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Begin in Mountain pose and with a deep inhalation, jump your feet apart to about 3 and a half to 4 feet with your arms extended out to the side at shoulder level and palms facing down. Keep your shoulders down and shoulder blades pressed inwards. Your feet should be parallel with each other and your toes pointed forward. Press the outer edges of your feet into the floor to lift the inner arches of your foot. Lift your knees and firm back your front thighs. Your upper body should be lifted and your chest open. Make sure your tailbone is tucked under and draw in your belly. Look straight ahead firmly and relaxed. Hold this position for five inhalations and exhalations. Inhale and return back to mountain pose.
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Step 2:
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Extended triangle pose
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Staying in Mountain posture, take a deep inhalation and again jump your feet apart about 3.5 to 4 feet wide stretching your arms to the side at shoulder level with your palms facing down.
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Turn your back left foot 15 degrees inwards and the front right foot 90 degrees out. Lock your knees and lift your thighs.
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Exhale and extend out and down to your right leg and take hold of your outer right ankle or middle shin bone. Rotate the ribcage up towards the ceiling and extend your trunk also towards your head. Extend the left arm up towards the ceiling and gaze towards your left hand.
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If you are having trouble holding on to your ankle, you can use one or two blocks to rest your hand on. Hold for 5 breaths. Inhale and, return back up to an upright position, and exhale back into the mountain posture.
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Step 3:
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Warrior pose 2
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From Mountain pose, inhale and jump your feet apart a little wider to 4 to 4 and a half feet, if you can, with your arms extended out sideways at shoulder level. Again, turn you left foot to 15 degrees and your front right foot out to 90 degrees. Exhale and begin to bend your right leg until your thigh is parallel with the floor. Keep your trunk vertical and the front of your trunk open and facing forward. Stay grounded into your right heel and press the outer edge of your left foot into the floor. Make sure that your front right knee stays facing forward and directly over the ankle. Look to your right middle finger. Hold this position for five breaths. Inhale and straighten your leg and return back to Mountain pose. Repeat all three postures again on the other leg to complete the whole movement.
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Remember that in yoga we breathe through the nose smoothly and calmly. When in standing postures, remember to keep your feet rooted well. If you feel any discomfort or pain you should come out of the pose you are in. And always remember to practise with effort effortlessly.