Have you recently started yoga classes? If so, you may have been introduced to a variety of poses. Yoga poses consists of movement of the body in five main directions – forward bends, back bends, standing poses, twists and inversions. In a general class, you will be shown how to do basic yoga poses, known as asanas (asana is Sanskrit and means steady pose)
Once you have mastered the basics, it is easier to progress onto stronger variations. However, it is essential you learn the basic poses first. Failure to do so can lead to injury and you failing to get the most from your practice.
There are numerous standing poses. Below are steps on how to do three popular yoga standing poses – the mountain pose (tadasana) warrior 2 pose (virabhadrasana 2) and standing hands to feet pose.
The standing poses are ideal to help you ground your energy, improve your posture and balance. They also increase your awareness of body alignment.
3 Basic Yoga Standing Poses
1. The Mountain Pose – Tadasana
The mountain pose forms the foundation for all yoga standing poses. Therefore, it is important to get a good understanding and feel for this pose before trying other yoga standing postures. The mountain pose, as the name suggests, encourages you to stand tall and strong and still – like a mountain. If you feel ungrounded, nervous or anxious about a forthcoming event, practice the mountain pose. You will regain your composure and feel grounded and secure.
1. Stand with your feet slightly apart; make sure your feet are parallel. Spread your toes and open the soles of your feet downwards.
2. Rock your weight gently back and forth until your weight is evenly distributed through both feet.
3. Feel the soles of your feet opening into the floor. Do not lock your knees.
4. Tuck your tailbone downwards towards the floor.
5. Lengthen your spine from your hips. Draw up your kneecaps, thighs and relax your abdomen.
6. Gently roll your shoulders up and back, to create space in your rib cage.
7. Next, relax your shoulders, to create space between your ears and your shoulders and to allow the shoulder-blades to relax. Open your chest, so it is nice and broad.
8. Let your arms relax by the side of your thighs.
9. Lengthen the back of your neck, feel as if your crown of your head is lifted up towards the sky, have a soft gaze and release any tension you may have in the jaw.
10. Stand tall and steady in the pose. Take 10 – 20 rounds of deep yogic breathing. Then relax and slowly come out of the pose.
2. Warrior Pose 2 – Virabhadrasana 2
Warrior 2, known as the spiritual warrior pose in yoga, is quite a strong pose. When you practice Warrior 2 it makes you feel very open and strong in your arms and legs. This pose also helps to also open and loosen your shoulder joints.
1. From mountain pose step your feet wide apart. Your arms by your side.
2. Turn your right foot out toward the right wall. Turn your left foot in slightly.
3. Breathe in, raise your arms to shoulder level with the palms facing down. Relax your shoulders. Stretch from fingertip to fingertip.
4. Breathe out, keep your left leg straight and bend your right knee until it is directly over your ankle, creating a right angle with your right leg. Keep your body straight. Crown up to the ceiling.
5. Turn your head to look along your right arm. Hold the pose. Keep your shoulders relaxed and breathe deeply for 3 – 5 breaths.
6. To come out of the pose, lower your arms, release your knee and return to the mountain pose.
7. Repeat on the opposite side.
3. Standing Hands to Feet Pose
This posture gives the back of your body a deep and complete stretch. It is quite a calming pose as the head drops below the heart, and the brain is supplied with an increased amount of blood. This pose also releases tension from the neck and spine.
1. From the mountain pose inhale and stretch your arms above your head. Exhale and slowly start to bend forwards. Allow your hands and arms to hang down towards the floor.
2. Place your hands behind your ankles or calves, wherever feels comfortable for you.
3. Relax your head down and tuck your forehead in towards your legs. Allow your neck and head to relax. Stay in this position for 10 – 20 breathes. Each time you exhale, feel the stretch in the back of your legs as you allow the body to relax further.
4. To come out of the pose, slowly walk your hands up your thighs; come up one vertebra at a time so that your neck and hand are the last to come up. Stand straight in a soft mountain pose, stay still and be aware of how you feel.
As a beginner yoga student it is essential you learn how to do these basic yoga poses. They form the foundation of a safe and enjoyable future practice. So, take your time, find a local yoga class and spend time getting used to these posture.
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