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 it is best 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. In the event you select to do standing yoga poses, you possibly can get pleasure from extra well being advantages. Such yoga asanas can enhance steadiness, and focus whereas additionally strengthening the legs, core, and again muscle tissue. Right here’s a listing of standing yoga poses for newcomers in addition to health fans.

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 steadiness, flexibility, and focus, says yoga skilled Dr Hansaji Yogendra.

How one can do standing yoga poses?

Listed here are a few of the standing yoga poses you are able to do at house or office –

1. Sthitaprarthasana or Standing Prayer Pose

• Start by standing tall together with your ft 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 number of breaths then come again to the beginning place.

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

2. Tadasana (Mountain Pose)

• To do tadasana, stand together with your ft one foot aside.
• Inhale as you elevate your arms overhead, parallel to one another together with your palms going through one another. On the identical, 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 general physique alignment. It additionally aids neuro-muscular coordination.

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3. Garudasana or Eagle Pose

• Stand straight together with your ft 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 doable 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-Massive-Toe Pose

• Stand together with your ft collectively.
• Carry your left leg straight in entrance of you whereas holding your large 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 ft collectively.
• Inhale deeply as you elevate 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 ft collectively to this asana.
• Increase your arms and arch again. Bend ahead out of your hips, reaching your arms to your ankles to grip them.
• Attempt to carry your brow in direction of your knees.
• Launch your ankles and gently elevate your trunk to upright place.

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

7. Konasana or Angle Pose

• Begin together with your ft aside.
• Inhale, bending the higher physique to the suitable whereas maintaining the left hand close to the ear.
• Slide the suitable 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 detoxing within the physique.

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