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