Yoga: Standing Postures - Part 3

Step 1: You will need

Step 2: Extended side angle pose (variation A)

Start in Mountain Pose, inhale and jump with your feet 4 to 4 ½ feet apart, arms extended out to the side, at shoulder level with your palms facing down. Turn the feet as in Triangle posture, left foot 15 degrees in and right foot 90 degrees out.

Bend into your right leg with your knee directly over your ankle. Extend and bend the trunk of your body and place your hand on the floor or block to the inside of your right foot. Extend your left arm toward the ceiling. Push your upper right arm or shoulder against your inner right knee and draw your right buttock forward. Keep your chest open and rotate your trunk towards the ceiling and gaze toward your left hand. Make sure you keep your back leg firm and straight and press the outer edge of your back foot into the floor. Hold this position for five breaths. Then, begin to lift up your trunk and straighten your right leg then exhale back to mountain pose.

Step 3: Extended side angle pose (Variation B)

Repeat all the actions of the extended side angle posture variation A, only this time place your hand on the outside of your right foot on the floor or on a block. Push the right knee against the right upper arm or shoulder. Hold this position for five breaths. Once again, begin to lift up your trunk and straighten your right leg then exhale back to mountain pose.

Step 4: Warrior pose 1

From Mountain Pose, inhale and jump the feet apart 4 feet wide, feet parallel. Place your hands on your hips and pivot the left foot approximately 60 degrees in towards the right side with your left hip following. Pivot your front foot 90 degrees and at the same time turn your shoulders and trunk to the right. Make sure to ground back your left foot and keep your back leg firm and straight, then begin to bend into your right knee to form a 90 degree angle. Keep your trunk and chest lifted and your tailbone tucked under. Raise your arms to the side shoulder height. Your palms should be facing upwards and extend the arms up above your head. Extend well through the sides of your ribcage and stretch your arms to your fingertips. Bring your head back to look up to your hands. Breathe calmly. Hold for five breaths. Inhale and straighten the front leg and come back to mountain pose. Repeat all three postures again on the other leg.

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.