7 standing yoga poses to improve balance and posture

Sitting for lengthy can harm your again and have an effect on your posture. That’s the reason you need to rise up and stroll round for a couple of minutes after each few hours. Stretching or doing standing yoga poses may also assist to enhance posture. For those who select to do standing yoga poses, you’ll be able to get pleasure from extra well being advantages. Such yoga asanas can enhance stability, and focus whereas additionally strengthening the legs, core, and again muscle mass. Right here’s an inventory of standing yoga poses for freshmen in addition to health fanatics.

What’s a standing yoga pose?

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

The way to 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 together with your toes subsequent to one another.
• Carry 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 together with your toes one foot aside.
• Inhale as you increase your arms overhead, parallel to one another together 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 together with your toes collectively to do the garudasana.
• Barely bend your knees then elevate your left foot and cross it over your proper thigh.
• Wrap your left foot behind your proper calf whether it is attainable for you.
• Lengthen 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 stability and focus whereas stretching the shoulders, higher again, and thighs, selling flexibility and mobility.

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

• Stand together with your toes collectively.
• Elevate your left leg straight in entrance of you whereas holding your massive toe together 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 rigidity and enhancing the vary of movement, says Dr Hansaji.

5. Hasta Uttanasana or Raised Arms Pose

•  Stand together with your toes collectively.
• Inhale deeply as you increase your arms.
• Lengthen your backbone and elevate 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, enhancing respiratory perform and selling higher oxygenation of the physique, boosting vitality ranges.

6. Hastapadasana or Hand-to-Foot Pose

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

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

7. Konasana or Angle Pose

• Begin together with your toes aside.
• Inhale, bending the higher physique to the precise whereas preserving the left hand close to the ear.
• Slide the precise 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 equivalent to hypertension, vertigo, or current accidents to the legs, hips, or backbone ought to train warning or keep away from these asanas altogether.