Yoga Standing Poses
Standing yoga postures require both strength and flexibility and categorize most of the advanced asanas
Mountain –
Tadasana
Benefits
Comfortable stretching of muscles
Stronger ankles and knees
Efficient Prana Flow
Correct posture
Tones abdominal muscles and lengthens spine
Lighter body
Mountain -
Samasthiti
Benefits
Cultivating stillness, strength and a sense of relaxed power
Upward Salute -
Urdhva Hastasana
Benefits
Clears up Congestion: The stretch of the spinal bone promotes proper growth…
Improves Digestion: It stretches the abdominal muscles and hence tones these muscles improving…
Improves Pulmonary Functions: The chest is expanded thus giving room for clear passage…
Backbend –
Anuvittasana
Benefits
Stretches the front of your body.
Strengthens upper back.
Improves flexibility and helps manage posture-related issues in the spine.
Strengthens the respiratory, cardiovascular & endocrine system.
Goddess –
Utkata Konasana
Benefits
Opening and stretching the various muscles, quads, hamstrings, adductors, groin, and chest
Also stretching the hips, knees, ankles, and shoulders
It builds strength and stability within the lower body and a strong base for the hips and spine
Crescent Low Lunge –
Anjaneyasana
Benefits
Deep stretch of the neck, with a gentle throw of the head backwards, stretches the muscles around the neck region close to the thyroid gland
Deep stretch to the spine improves the flexibility
A heart open which improves blood circulation along with breathing
Stimulates the internal organs at the abdomen
Builds better energy within the body
As you press forward into the lunge, stretches the hips, groin, psoas, quadriceps
Crescent High Lunge –
Anjaneyasana
Benefits
Improves the functioning of the Respiratory System
Improves the Circulatory System
Keeps the entire body muscles fit
Revolved
Crescent High Lunge
Benefits
This movement forces you to engage your core and work on your abs and obliques at the same time
It strengthens the glutes and legs
It improves the flexibility of the hips
Crescent High Lunge –
Shoulders Chest Opener
Benefits
Encourage extreme chest opening
Utilize muscles along the backline of your body
Consistently doing these kinds of postures can lead to the strengthening of back and shoulder muscles
Warrior I –
Virabhadrasana I
Benefits
Stretches the chest and lungs, shoulders and neck, belly, groins, hip flexors
Strengthens the shoulders and arms, and the muscles of the back
Strengthens and stretches the thighs, calves, and ankles
Improves the function of the Respiratory System
Improves the Circulatory System
Warrior II –
Virabhadrasana II
Benefits
Hamstrings are stretched and opened to the maximum
Flexing of hips
Strengthens and stretches the legs and ankles
Stretches the groins, chest and lungs, shoulders
Reverse Warrior –
Viparita Virabhadrasana
Benefits
Strengthens the front leg
Opens the side body
Solidifies the core
Challenges balance
Challenges the mind
Extended Side Angle –
Utthita Parsvakonasana
Benefits
Strengthens the legs
Flexing of joints
Great opening of the chest and the shoulders
Overall body muscle strength
Reduces backache
Extended Triangle –
Utthita Trikonasana
Benefits
The calves, hamstrings, ankles are put to work thus making them strong
The hips, chest and shoulders are opened up
The neck, back and abdominal muscles are also stretched
Tones the abdominal organs, stimulates digestion, alleviates backache
Reduces stiffness in the neck, shoulders, and knees
Tones the ligaments of the arms and legs
Intense Side Stretch – Parsvottanasana
Benefits
Stretches and Expands the entire body
Massages the internal organs improving digestion
Strengthens the legs, ankles, and the feet
Balance of the body with awareness of the body
Relieves arthritis of the neck, shoulders, elbows and wrists
Revolved Triangle – Parivrtta Trikonasana
Benefits – Side Bend
Stretches and strengthens the leg muscles like hamstrings, quadriceps, gluteus maximus, calves and feet.
Stretches and strengthens the hips.
Benefits – Twist
Stretches and strengthens the shoulders and arms toning them too.
Stretches and strengthens the core muscles.
Helps to massage the internal organs, improving the functioning of the digestive system.
Cures symptoms related to the sciatic nerve.
Chair –
Utkatasana
Benefits
Strengthening of the hips
Deep stretch to the upper body
Joints of the knees and the ankles get toned and strong
The entire leg gets the stretch making it strong
Massages the abdominal muscles
Revolved Chair –
Parivrtta Utkatasana
Benefits
Increases circulation
Is alleged to stimulate digestion and boosts metabolism
Strengthens muscle
Lengthens the spine. stiffness in neck, shoulders, and spine
Twist Half Chair –
Parivrtta Ardha Utkatasana
Benefits
Stretch around the knees and hips
Challenge balance
Challenge mind
Strengthen glutes
Wide-Legged Forward Bend
– Prasrita Padottanasana
Benefits
Hamstrings and Quadriceps
Calves and Ankles
Hips and Lower Back
Flexibility and Balance
Revolved Wide Legged Forward Bend –
Parivrtta Prasarita Padottanasana
Benefits
Torso in a twist while in a forward bend stretching the muscles of the legs, lower back, hips, shoulders and arms
Forming part of deep standing hip opening sequences , the additional twist helps with improved digestion , better flexibility of the spine, and improved balance and stability with the legs
Garland –
Malasana
Benefits
Great for lower back
Strengthens knees
Opens up chest and shoulders
Improves digestion
Extended Gate Latch –
Utthita Parighasana
Benefits
Upper Back
Feet and Ankles
Hamstrings
Chest
Hips
Neck
Psoas
Quadriceps
Humble Warrior -
Baddha Virabhadrasana
Benefits
Stretches and strengthens various muscles, like back muscles supporting the spine, chest, arms, abdomen, hips, pelvic floor, gluteus maximus, groin, hamstrings, quadriceps, and calves
Deep hip opener as well as a balancing pose that puts pressure on the muscles around the spine to hold the body in balance