Sitting for lengthy can harm your again and have an effect on your posture. That’s the reason it’s best to rise up and stroll round for a couple of minutes after each few hours. Stretching or doing standing yoga poses can even assist to enhance posture. Should you select to do standing yoga poses, you possibly can take pleasure in extra well being advantages. Such yoga asanas can enhance steadiness, and focus whereas additionally strengthening the legs, core, and again muscular tissues. Right here’s an inventory of standing yoga poses for learners in addition to health fans.

What’s a standing yoga pose?

Standing yoga poses kind the muse of many yoga practices, anchoring us firmly to the earth whereas inviting us to achieve for the sky. They’re a various vary of postures that problem our steadiness, flexibility, and focus, says yoga knowledgeable Dr Hansaji Yogendra.

do standing yoga poses?

Listed below are a number of the standing yoga poses you are able to do at dwelling or office –

1. Sthitaprarthasana or Standing Prayer Pose

• Start by standing tall along with your ft subsequent to one another.
• Deliver your palms collectively at your chest in Namaskar mudra (a hand gesture just like the prayer pose).
• Maintain your shoulders and elbows relaxed whereas doing so.
• Maintain it for a couple of breaths then come again to the beginning place.

This yoga pose improves posture and focus, says the knowledgeable.

2. Tadasana (Mountain Pose)

• To do tadasana, stand along with your ft one foot aside.
• Inhale as you increase your arms overhead, parallel to one another along with your palms dealing with one another. On the similar, time go up in your toes and gaze ahead.
• Really feel the elongation of your backbone and the energy in your legs then come again to the beginning place.

Tadasana strengthens the legs, stretches the backbone, and improves total physique alignment. It additionally aids neuro-muscular coordination.

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3. Garudasana or Eagle Pose

• Stand straight along with your ft collectively to do the garudasana.
• Barely bend your knees then raise your left foot and cross it over your proper thigh.
• Wrap your left foot behind your proper calf whether it is attainable for you.
• Prolong your arms ahead, then cross your proper arm over your left, intertwining your forearms and bringing your palms collectively.
• Steadiness and breathe deeply, feeling the stretch in your shoulders and hips.

The Eagle Pose enhances steadiness and focus whereas stretching the shoulders, higher again, and thighs, selling flexibility and mobility.

4. Hasta Padangusthasana or Hand-to-Huge-Toe Pose

• Stand along with your ft collectively.
• Raise your left leg straight in entrance of you whereas holding your large toe along with your left hand.
• Maintain your backbone straight and look forward.
• Maintain it for a number of breaths then change sides.

This pose will increase flexibility within the legs and hips, relieving pressure and bettering the vary of movement, says Dr Hansaji.

5. Hasta Uttanasana or Raised Arms Pose

•  Stand along with your ft collectively.
• Inhale deeply as you increase your arms.
• Lengthen your backbone and raise your gaze in direction of the sky.
• Really feel the stretch in your stomach and chest as you maintain the pose then exhale.

This pose opens the chest and lungs, bettering respiratory perform and selling higher oxygenation of the physique, boosting vitality ranges.

6. Hastapadasana or Hand-to-Foot Pose

• Stand along with your ft collectively to this asana.
• Elevate your fingers and arch again. Bend ahead out of your hips, reaching your fingers to your ankles to grip them.
• Attempt to deliver your brow in direction of your knees.
• Launch your ankles and gently increase your trunk to upright place.

This pose stretches the complete again of the physique, from the calves to the backbone, decreasing stiffness and enhancing spinal flexibility.

7. Konasana or Angle Pose

• Begin along with your ft aside.
• Inhale, bending the higher physique to the appropriate whereas maintaining the left hand close to the ear.
• Slide the appropriate hand down, solely curving the backbone.
• Maintain after which return to the beginning place easily.

This yoga pose strengthens legs, stretches the hamstrings, and stimulates digestion, selling higher circulation and cleansing within the physique.

Whereas standing yoga poses provide quite a few benefits, anyone with sure well being situations comparable to hypertension, vertigo, or current accidents to the legs, hips, or backbone ought to train warning or keep away from these asanas altogether.