Standing Yoga Poses - Tadasana

Benefits of standing yoga poses...

• all of the standing yoga poses help to remove fatigue in the legs and back

• tones the legs and helps to remove excess fat around the waist

• opens up the chest and releases tension in the shoulders

Scroll to the end for details on Therapeutic Hatha Yoga Postures and Moves.

1. Start by standing with your legs spread apart

2. rotate your right leg out 90 degrees

3. facing forward, extend your arms out, horizontal to the floor

4. exhale, bend from the hips toward the right leg

5. allow your right hand to rest on the right leg or on the floor

6. hold and breathe for a desired amount of time, say fifteen seconds or so

7. keep your back lengthened and legs tight

8. when complete, straighten back up, relax the arms and breathe

9. repeat the same moves on the other side.

10. To modify, add a twist to your trunk

11. before bending toward the outstretched leg, rotate your trunk

12. then bend, allowing your left hand to rest on the leg or floor

13. hold, breathe, then repeat on the other side.

Discover other stabilization poses, for beginners and advanced students, by clicking on the yoga charts below...

Warrior / Hero Pose - Virabhadrasana II

1. Start by standing with your legs spread apart

2. rotate your right leg and foot out 90 degrees

3. lift and rotate the left heel about 45 degrees. The left heel is in line with the right arch of the foot

4. spread the toes out of both feet, engage and tighten the thigh muscles

   

5. rotate your trunk and pelvis so that you are looking over your right leg

6. bring the arms up horizontal to the floor at shoulder height

7. relax the shoulders, move the shoulder blades toward the pelvis, and spread the fingers creating a line of energy along the underside of the arms

8. rotate the arms so that the palms are facing upward, then rotate the lower arms and hands, palms toward the floor

9. when ready, bend your right leg at the knee positioning it over your ankle

10. tighten and activate the back leg, pushing the heel into the ground

11. open up the pelvis, keeping the spine straight

12. keep the sacrum scooped in and draw the abdomen in

13. open up the chest, turn the head, and gaze over the front hand and fingers

14. hold the pose for as long as you desire, breathing in and out deeply

15. when completed, straighten your leg, allow your arms to fall by your side

16. turn, repeat the steps for the other side.

Downward Facing Dog Pose - Adho Mukha Svanasana

1. Begin from Cat Pose - Marjariasana -- hands and knee's touching the floor

2. extend your arms and hands out in front of you, shoulder width apart

3. pull the upper arm bones -- humerus -- into the shoulder joints, and lengthen the spine

4. rotate the upper arm bones spreading the shoulder joints

   

5. curl your toes under and exhale, lifting the pelvis and sitting bones into the air toward the sky

6. keep the knee's bent and heels off the floor

7. lengthen through the spine and arms, stretching the pelvis up toward the sky

8. straighten the legs moving your heels toward the floor

9. Inhale, draw energy up the arms and legs into the pelvis

10. exhale, allowing all this energy to penetrate throughout the core of your body

11. hold the pose for as long as you desire, breathing in and out deeply

12. when completed, bend your legs and come back to Cat Pose.

13. Repeat the steps again for more intense results.

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