Asanas In Standing Position

Standing erect is known as danda-sthiti. Stand with straight neck, back and low back. Place both hands straight with palms touching your thighs. Heels and great toes should touch each other. Look straight ahead and keep on breathing normally.

See general instructions about yoga practice

1. Tadasana: Stand erect with feet touching each other and hands near thighs. Inhale and raise your arms slowly up above your head and stretch hands upwards. Your arms will now touch your ears. Lift your heels standing on your toes and stretch entire body upwards. Look ahead with a steady gaze and hold on breathing normally (mountain pose). While exhaling get your heels down to floor and bring hands to original position. Poses in Standing Position 1
2. Ardhakatichakrasana: Stand erect. While inhaling raise your right hand up above your head till arm touches the ear. Right palm should face leftwards. Bend slowly to your left, slide left palm down as far as possible along the left leg. Exhale as you bend. Do not bend right elbow. Maintain this position for some time while breathing normally. Straighten up slowly and bring down right hand. Repeat asana on left side. Poses in Standing Position 2
3. Ardhachakrasana: Stand erect with some distance between your legs. Support yourself by keeping palms on lower back with fingers pointing forwards. While inhaling bend backwards at lumbar region. Bend back your neck and let your head hang free. Hold on for some time breathing normally in this half wheel position. Inhale and come up while supporting your back with hands. Bring legs together and return to original position. Poses in Standing Position 3
4. Padahastasana: Stand erect with feet a little apart. Inhale and take both your hands above head and hold them straight up. While exhaling bend forwards at your waist and try to place palms flat on ground. Try to touch knees with your head by pulling abdominal muscles in. Do not bend knees. Hold on breathing normally for some time and return back slowly to original position. Poses in Standing Position 4
5. Trikonasana: Place your right foot towards your right as far away as you can. Raise both hands away from your body and hold them parallel to ground. While inhaling bend from waist to your right till your right fingers reach right ankle. Stretch left hand upwards, turn neck and look up to your left fingers. Hold on for some time breathing normally. Return back to original position in reverse order. Relax for a while and repeat the asana on left side. Poses in Standing Position 5
6. Veerbhadrasana: Stand with both feet together. Move your left leg to your left and place feet as far away as possible. Turn your left foot by 900 and rotate your body to left. Support yourself with firmly placed right foot. Hold both hands in namaskara position (one palm over other with outstretched fingers) and raise them. Bend your left knee at 900 placing it over your left foot while maintaining right leg straight. Bend backwards to take back your hands to make an arch comprising hands, neck, back and right leg. Look upwards to ceiling and hold on for some time breathing normally. Return back to original position in reverse order. Relax for a while and repeat the asana on other side. Poses in Standing Position 6
7. Ugrasana: Stand erect and spread legs as far away as you can. While exhaling bend from your waist and try to reach and hold both ankles with respective hands. Try to bend further to touch your head on the floor. Hold on for some time breathing normally. While exhaling straighten your back slowly and bring legs together to stand erect. Follow up the asana with ardhachakrasana to reduce back-strain. Poses in Standing Position 7
8. Vrukshasana: Bend your right knee and place right foot on inner side of left thigh near groin by firmly pressing right heel. You may take support of nearby wall or chair to maintain balance. Raise both hands straight above your head without bending at elbows and stretch them up. Hold on for some time breathing normally. While exhaling return back gently to original standing position. Repeat the asana with other leg. Poses in Standing Position 8
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