| Yoga standing postures are ideal poses to help you | | | | place the sole of your right foot high on the left inner |
| develop your concentration skills, balance and flexibility. | | | | thigh (or anywhere between the ankle and thigh, if that |
| Through them you learn how to connect with all parts | | | | is more comfortable.)c) Inhale and stretch your arms |
| of your body. They also develop strength, confidence | | | | over your head with the palm facing one another. If |
| and focus. | | | | this feels uncomfortable or unsteady, bend your |
| When you are new to yoga it can be quite challenging | | | | elbows and press your palms softly together in prayer |
| to stay still, focus and balance in a standing pose. | | | | position.d) Stay in this pose for 3 - 10 rounds of deep |
| The following standing sequence is designed to help | | | | abdominal breathing.e) Keep the tail bone tucked under |
| you develop the inner strength and focus needed to | | | | and feel the sole of your standing foot connecting with |
| do standing balancing poses. | | | | the ground.f) Come out of the pose and repeat on the |
| As with all forms of exercise, please exercise caution | | | | opposite side. |
| and respect for your body. | | | | 3. Standing Forward Bend Pose/Uttanasana |
| 1. The Mountain Pose/Tadasana | | | | This pose gives your spine an intense stretch. It |
| The mountain pose forms the foundation of all standing | | | | develops suppleness in the legs, hips and spine. |
| poses. It teaches you to stand correctly and forms the | | | | Because the head is down the increased flow of |
| starting point for the Sun Salutation and for all the | | | | blood to the head soothes the brain. This is a lovely |
| standing poses. If you think of how strong and solid a | | | | pose to release pressure and tension in the back, |
| mountain is, this image will stand you in good stead as | | | | shoulders and neck muscles.a) Stand in the mountain |
| you practice this pose | | | | pose with your feet slightly apart, directly in line with |
| Coming Into The Pose:a) Stand with your feet | | | | your hips. Your arches are next to each other and the |
| together. If it is comfortable for you, have the big toes, | | | | toes level. Keep the knees and legs straight.b) Lift your |
| inner ankles and inner heels touching. Spread the | | | | arms over your head, fold your arms - and take each |
| weight evenly over the feet.b) Tighten your kneecaps | | | | hand onto the opposite elbow. Inhale and draw up your |
| and pull up the thigh muscles and your lower | | | | knees, thighs, lower abdomen and spine.c) Exhale and |
| abdomen.c) Breathe and feel your spine lengthening, let | | | | extend your truck forward from your hips. Fold |
| your tailbone sink and lift in the front of the body. Feel | | | | forwards and extend your trunk down to the floor, |
| your chest opening. Allow your arms to hang down | | | | keep the legs straight and extend the trunk and arms |
| the sides of the body with the palms facing the legs, | | | | nearer to the floor.d) Take 5 - 15 breaths, relaxing and |
| fingers gently extending towards the floor.d) Relax | | | | releasing tension from the back, shoulders and neck |
| your shoulders, allow your shoulder- blades to slide | | | | each time you breathe out (if this posture strains your |
| down. Relax your face, lengthen the back of your | | | | back, take the feet wider apart and turn the toes |
| neck and look straight aheade) Stay steady in this | | | | slightly inwards and rest the front of your ribs |
| pose for 3 - 10 rounds of deep abdominal breathing. | | | | Regularly practice these three yoga standing postures |
| 2. Tree Pose/Vrksasana | | | | and with time, you will notice how much calmer, |
| This posture tones and stretches the leg muscles and | | | | relaxed and balance you feel. When you feel like this, it |
| teaches balance. It also encourages calm and inner | | | | is much easier for you to concentrate and focus and |
| balance.a) Stand in tadasana/mountain pose and 'root' | | | | life flows with ease. |
| your left leg into the mat.b) Gently lift your right leg and | | | | |