We are tired of the hustle and bustle of daily life. This can lead to poor posture. As we age, we develop physical ailments like back, spine, muscle cramps, etc. Yoga can help you relax and relieve these conditions. This article will show you how to do standing yoga at home. You don’t need to be a certified yoga instructor to attempt them.
What are the benefits of standing poses in yoga?
Standing poses provide professional ‘grounding,’ or the ability to connect deeply to the ground and teach consistency. Here are some benefits of standing yoga poses.
- By invigorating heat, you can increase circulation and endurance.
- Standing poses are an entirely centered practice. They include twisting, side bends, forward bends, and stabilizing.
- Correcting spinal imbalances will teach us how to create power through our bodies.
- Reduce anxiety and stress.
- You can boost self-confidence and relax your nervous system.
- Ground your body.
- The core muscles of your body should be strengthened.
- Calf muscles are strengthened.
- Stretching helps with obesity.
Standing Yoga Poses to Increase Flexibility
Standing yoga poses may seem simple at first glance, but they get more complex and beneficial as you strengthen your muscles. This article will discuss 15 standing yoga poses that improve Flexibility.
5 Standing Yoga Asanas and Their Benefits
Standing yoga poses can improve your body’s ability to regulate muscle involvement and orientation. Here are five standing yoga poses that offer many benefits and can be done at home.
Garudasana
This asana is known as Eagle pose. It requires focus. You might feel tightness in the muscles of your body while you are trying this pose. You will feel more accessible if you keep practicing this pose.
What to do?
- Place your hands on your hips and stand in the mountain pose
- Pushing your pelvis down will create a feeling of connection with the ground.
- Gently lift your left foot over your right, bend both knees, and raise your left leg.
- Keep your left foot straight and curl it like a hook.
- Now wrap the arm around the elbow while crossing your elbow over the other arm.
- Take five deep, slow breaths and raise them to your face.
- You can do it again with the other side.
Benefits:
- Stabilizes the shoulder blades and core muscles.
- It improves focus and coordination and cultivates calmness.
Urdhva Hastasana (Upward Salute)
Urdhva Hasetasana’s primary focus is on the torso. It is focused on the stomach, arms, and upper arms. Standing in a yogic pose improves balance and posture by making the top limbs functional.
What to do?
- Move your arms side-to-side.
- Elevate them.
- Place them above your head, and then join the hands.
Benefits:
- I am increasing my arm and shoulder flexibility.
- Improved homeostasis for the body
- Belly Fat.
- We are enhancing digestion.
Utkatasana
Utkatasana can be described as a Powerful pose. This is because it makes your whole body feel complete. It looks as if you’re sitting in a chair. This pose engages your core muscles, such as the back, ankle, and leg muscles. Utkatasana makes your body flexible.
What to do?
- Do the tadasana position.
- Begin to breathe and raise your hands, keeping your biceps in front.
- Breathe deeply and bend your knees, so your thighs are parallel to the ground.
- Next, push your thigh bones towards the heels.
- Press your shoulders into your back.
- For a moment, please.
- Inhale, and then come into Tadasana. Bring your arms towards the sides.
Benefits:
- It toned the hip, calf, and thigh muscles.
- This is great for strengthening your knee joints and preventing back problems.
Virabhadrasana III
To practice this pose, you need to be focused and have stamina. Focus on connecting with gravity, pulling in, and contracting. While practicing this pose, be aware of the transitions you are going through.
What to do?
- Keep your feet straight and keep your distance between 2 and 3 inches.
- Slowly bend forward, keeping your arm in line with your body.
- Keep the hands parallel.
- As your body is bent forward, simultaneously raise your left leg and raise your right leg.
- Concentrate on the contraction, and then hold the pose.
- Revert to normal and do it again with your right side.
Benefits:
- Improves your posture
- Stabilizes your ankles and legs
Ardha Chakrasana
This pose might be something you did unknowingly, especially if you’re tired at work or home. This pose, also known as the “half wheel pose,” is more straightforward than the Chakrasana. This yoga pose can be practiced daily to strengthen your back.
What to do?
- Standing tall, with your feet together and your arms in front of you is a good idea.
- Take a deep breath and lift your arms towards the sky with your palms facing each other.
- Breathe in and gently flex yours backward. Keep your arms straight, and your ears close together. Keep your chin up and your chest towards the ceiling. Keep the pose.
- Keep inhaling and then exhale.
Benefits:
- Tone your lateral, calf, and lumbar muscles.
- It increases blood flow to the upper body and relaxes respiratory organs.
Two Simple Standing Yoga Poses for Beginners: Get Started
Start with simple poses if you want to get started in yoga. Here is some simple yoga poses you can do whenever you feel comfortable.
Triangle Pose (Utthita Trikonasana)
The triangle pose might seem challenging but straightforward if your hamstring muscles are tight. This pose is often used as a foundational position for various types of yoga. This pose works all body parts, including the core, hips, and legs.
What to do?
- Stand in a prone position with some distance between you and the top of the mountain.
- Take a deep, slow breath. Now bend your left side and touch your toes with your hand.
- As you hold the pose, raise your right arm towards the ceiling.
- Reverse the position of the tadasana and do it again with your right side.
Benefits:
- Opens shoulder and hips.
- Your core is strengthened.
Side Angle Extending (Utthita Parsvakonasana)
This is the easiest standing pose for beginners. An extended side angle is an excellent stance after a reverse warrior.
What to do?
- Take a mountain pose.
- Bend your right knee and take the T-shape.
- While raising your left arm, bend your right arm so that it touches the mat.
- Revert to the original position and repeat the process with the left side.
Benefits:
- Balance the body.
- Reduce fatigue
- Increases energy and confidence
Stand Yoga Poses to Improve Balance
Balance is essential in our lives. The following yoga poses can be done standing. Many yoga poses can be difficult, ranging from simple to more challenging.
Tadasana (Mountain Pose)
Tadasana might seem like a simple balance, but it’s a powerful tool for finding balance. It is a great standing pose for preparing for other poses.
What to do?
- Keep your feet apart and stand straight.
- Relax, and you will feel lighter.
- Allow your arms to relax on the side.
- For a better experience, close your eyes.
Benefits:
- Increases Flexibility in the body
- It calms and relaxes the nervous system.
2 Easy Standing Yoga Poses to do Everyday
It can be overwhelming to see all the yoga poses. It’s best, to begin with, simple standing poses that you can do daily without too much worry.
Trikonasana, Extended Triangle Pose
This is the most famous standing yoga pose! This yoga pose requires you to form two triangles with your body. While you are practicing this pose, it is vital to remain present.
What to do?
- Four feet should be between your feet.
- Your arms should be perpendicular to each other.
- Your right arm should be lowered, and your left arm raised to the ceiling.
- Do the same for the left side.
Benefits:
- It reduces lower back pain.
- The core is intensified.
- Broaden your mind and body.
Forward Bend While Sitting (Uttanasana).
You can do this therapeutic yoga pose when you are feeling stressed. This combination opens your chest muscles while allowing you to feel grounded. To practice this yoga pose, you must be steady with your breath and patient.
What to do:
- From the mountain pose, standing forward bent is a natural progression.
- Next, stretch your entire back from your leg and calf muscles to the upper back.
Benefits:
- It relaxes the nerves.
- Calms the mind.
- Move your hips to stretch the body.
Two Great Yoga Standing Twist Poses to Strengthen Your Lower Back
As we age, our back pain increases. This is due to our decreased mobility and stressful lives. These two standing twist yoga postures will help strengthen your lower back.
Parivrtta Trikonasana (Revolved Triangle Pose)
Private Trikonasana improves mental focus and consciousness. These standing twist poses encourage you to be present at the moment. This is an excellent antidote for a thinking mind.
What to do:
- Start by doing the mountain pose. Extend your arms and place your feet at a distance of four feet.
- Take a deep, slow breath. Now bend your body to the left and keep your waist straight.
- Your right arm should be lowered to your left foot. While reaching for the mat, hold your ankle gently. Place your left arm on the hip.
Benefit:
- It improves your breathing.
- Stretch the chest area.
Katichakrasana (Standing Spinal Twist).
Katichakrasana, a yoga pose, means “waist rotation.” This is one of the most popular standings twisting postures. This stretches the waist and makes it more flexible.
What to do:
- Stand with your feet together and breathe in.
- Inhale, and slowly rotate to the left. Look over the thruster.
- Take a deep, slow breath, and then return to the center position.
- Do the same with the opposite side.
Benefits:
- Stabilizes and enhances the Flexibility of the waist and spinal column.
- It opens the shoulders and arms and strengthens the core and back muscles.
3 Incredibly Fun Standing Yoga Poses For Kids
These poses can be used to improve the mental and physical well-being of children. You don’t have to be a yoga expert to start. Below are three fun and accessible yoga positions for kids.
Tadasana (Mountain Pose)
This asana can be a good indicator of a child’s strength and balance. This is one of the most popular standings poses for children. This yoga pose can be done by kids whenever they feel tired.
What to do:
- First, the child must stand straight.
- The hands should be kept relaxed on either side.
Benefits:
- This asana helps children to maintain good posture.
- It makes the child more mobile.
Warrior Pose I Virabhadrasana I
Yogas ana’s warrior position improves core strength and postural stability for children. This yoga pose can help you focus and stay focused. This pose requires you to transcend all external boundaries and feel the sensation.
What to do:
- In this position, the child must first stand with his legs apart and his arms extended at shoulder height.
- Next, gently bend the right knee by turning your right foot, so it faces outwards.
- Keep the left knee straight and hold it for 1 minute using normal inhalation.
Benefits:
- Develops positive body image.
- Boosts self-confidence
- Reduces leg, shoulder, knee, and chest pains
Vrikshasana Tree Pose
This yoga pose resembles a tree, as the name suggests. This is one of the most simple standing yoga poses you can do. Vriksasana encourages you to keep the pose but also feel grounded. The support leg drops this pose. This helps you connect with your body.
What to do:
- To balance the child’s upper body weight, the kid must stand on one leg and bend over the knee of the other leg.
- The ‘namaskar” position is where the arms are raised, and the hands are folded.
- The child attempts to balance the weight on one leg for a few minutes before switching to the other.