Yoga Standing Poses helps to build strength, confidence, and total body awareness. They sculpt and tone your entire body, leaving you with a strong, sexy shape and full of energy. When you perform the poses in correct alignment, your body develops strength and flexibility evenly. When you breathe deeply in the poses, you get the most benefits physically and mentally. You have your whole life to practice, so start where you are and build from there.
Stand with your feet together and your heels directly on your toes. Engage your quads, spread your toes, and relax your arms down by your sides. Keep your feet parallel. Sometimes the simple act of standing can reveal so much about you. Take the time to stand up straight, head high, projecting confidence for 20 long, deep breaths.
Standing Arm Reach
Inhale and extend your arms overhead. Lengthen through your sides and relax your shoulders. Look up toward your hands. Drop your tailbone and lift the chest.
Standing Side Opener
Raise your arms over your head and grab your right wrist with your left hand. Bend sideways from your waist to the left side. Lift up and over to lengthen your ribs.
Standing Palm Press
Face your fingers together and press your palms up toward the ceiling, lengthening our arms. Look up at your fingers and relax your shoulders. Take a nice, big inhale, breathing into your ribs.
Press your thumbs to your lower back. Bring your shoulder blades together, arch your back, and press your chest straight up. Make sure you keep pressing on your lower back with your thumbs; this supports your lower back and helps keep the arch in the harder-to-reach middle and upper back. If your back feels open and you’d like to go a little deeper in this pose, bend your knees slightly, keep breathing, and slowly arch a little farther back.
Standing Forward Bend
Stand with your feet parallel and hip-width apart. Bend your knees deeply, and carefully fold your torso over your legs, beginning with your belly and then your middle ribs. Let your hands hang straight down. Bend your knees as much as necessary to rest your torso on your legs. This will take some pressure off your back to prevent overstretching and injury and will also make the forward bend more efficient working this way will eventually bring your legs and torso flush together in correct alignment.
Standing Forward Bend, Elbow Hold
Grab your elbows and let your head hang heavy. Make sure your weight is evenly distributed on your feet. Doing so helps to strengthen and release your muscles correctly. When standing, we often favor one leg or rock to our heels or toes instead of standing equally centered on both feet. You can check this in your forward bend. If your hips are behind you and you feel as if you are locking your knees, you probably have too much weight on your heels. Bring your hips forward over your feet and your weight will be evenly distributed. Let your torso rise slightly with each inhales and release further over your legs with each exhale.
Standing Forward Bend, Neck Release
Lace your fingers together at the base of your neck and gently guide the top of your head toward the floor. Placing your feet hip-width apart usually leaves about the width of two fists between them. You can check this by making fists and placing them side by side between your feet. When your feet are under your hip bones, you are balanced and able to build strength, release tension, and move efficiently. Bend your knees slightly if it’s more comfortable for you. Exhale and release your torso closer to your legs .Inhale and expand your sides.
Standing Forward Bend, Calf Hold
Release your hands and grab your calves, bending your elbows slightly out to the sides. Release your torso toward your legs on each exhale.
Standing Hand Step
Bend your knees, and then gently step on both of your hands so that the tops of your hands are on the floor, fingers pointing behind you, and your toes are resting on the insides of your wrists. Keep your knees bent and breath here for a few breaths. Let your head hang down. If your wrists feel good and the muscles in the backs of your thighs don’t feel tight, try straightening your legs.
Back Lengthener with Easy Twist
Plant the fingers of your left hand on the floor a few inches in front of your feet. Bend your left knee slightly, open your chest to the right, and extend your right arm upward. Look up at your right hand. Lengthen your spine from your lower back out through the top of your head.
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