Standing Yoga Poses to Increase Strength and Flexibility
Standing Yoga Poses to Increase Strength and Flexibility
Standing yoga poses requires both flexibility and strength to practice. Standing yoga poses or asanas where one or both the feet should be on the base. The body should be added or slighter upstanding. It is one of the most noteworthy traits of modern yoga as an exercise. Previously in the 20th century, there were very few standing poses, for example, Vriksasana, tree pose but from the time of Krishnamacharya in Mysore, there had been numerous of the standing poses which are fabricated. Two major sources of these asanas have been identified as the exercise sequence of Surya Namaskar which means the salute to the sun and gymnastics which is widely practiced in India based on the prevailing physical culture. Yoga poses should be comfortable, firm but relaxed, and should be steady. These poses or asanas help a person to know more about the mind, body, and soul. Standing yoga poses helps a person to maintain balance. It controls the deep core muscles of the legs, back, and abdomen. There are many standing poses like Tadasana, Vriksasana, Urdhva Hastasana, Padangusthasana, Utkatasana, Utthita Trikonasana, Utthita Parsvakonasana, Prasarita Padottanasana, Virabhadrasana.
Standing Yoga Asanas
- Tadasana – This pose is also known as the mountain pose. Tadasana is one of the most important asanas in all the yoga sequences. It is one of the first yoga poses which is done before any sequence of standing pose. When an individual practice this yoga pose can notice minor imbalances but after practicing it regularly a person can do this pose correctly and efficiently. This pose helps to emphasize the feet and this provides the feet strength. Tadasana helps a person to improve the balance. The pose helps a person to take the pressure off the knees, hips, and lower back. Mountain pose is one of the simple poses and a person can easily practice this pose. It is the foundation for all the yoga poses. If Tadasana is done correctly then it will help a person to do the other poses correctly. This pose helps to correct unconscious postural deformities which may lead to physical and mental strain.
- Vrksasana – This pose is also known as Tree Pose. In this pose, the people balance their body on one leg. After that one should open up the hips of the other leg. Tree pose helps a person to build up the alignment as it is helpful in doing a Tadasana. The people make it more challenging by introducing a postural asymmetry and the base should be cutted to support half. This pose is one of the strongest poses for maintaining balance. It is one of the important poses for the older aged group people. It helps them to provide mobility and helps them to live an active lifestyle.
- Urdhva Hastasana – This pose is known as the upward salute pose. This upward salute pose is a pose that is integrated into the sun salutations. This pose is a heart opening pose that helps to develop a sense of openness and compassion towards other people. It is a movement that is found in vinyasa yoga. It is one of the most powerful poses to focus on in its own right. In this pose, the whole body is stretched. The front legs, abdomen, the chest, and all the way up to to the armpits and shoulders. This pose helps a person to strengthen their legs and back muscles. This will make them backbend easily which will be helpful for the other yoga poses.
- Padangusthasana – It is also called the big toe pose. It is one of the powerful forward bend poses. A person should practice this pose as it is well worth it for a person to spend extra time on this pose. The people who have tight hamstrings should do this big toe pose. As it is helpful to release the hamstrings tightness. Since the head is below the heart, the lung is below the hips. So, it is thought to be a gentle inversion. This inversion helps a body to deliver blood to the lungs, healthy tissues especially in the upper sections of the lungs. This big toe pose helps in anxiety and depression.
- Utkatasana – This pose is also known as the chair pose. This pose is beneficial in providing stability and strength to the muscles. As the knee and hips problems are caused because of a lack of strength and stability. So, a person who suffers from this joint pain should do this asana regularly. This is a type of pose which indulges the largest muscles of the body. It is beneficial for the cardiovascular system. This is one of the best poses for the body organs.
- Utthita Trikonasana – It is also known as the extended triangle pose. It is one of the difficult poses. The beginners may feel difficulty while practicing this pose. This extended triangle pose develops strength and control in the small muscles. This stabilizes the hips and lowers the back. It makes the hamstrings and yourself stretchable. A person should use a block or a wall for support. The pros should not push themself too hard as it may lead to strain in the hips and knees.
- Sirsasana – It is also known as headstand. This asana is the king of all the asanas. As it has many benefits. These headstand asanas help to balance the elbows and the arms. As a person being upside down which helps the brain to flow the oxygen-rich blood from the heart. It is also helpful in meditation. This pose helps in increasing the memory power and also in concentration. This facilitates the energy to flow to the head.
- Halasana – Halasana is known as plough pose. This name is derived from the Sanskrit word ‘hala’ which means plough. It is a pose with hands and feet on the floor who seems as a plough. It tones the spine and corrects the lordosis. It helps a person in indigestion and constipation because in this the abdominal organs are massaged. This plough pose helps in removing the energy blocks from the neck and from the back area.
- Salabhasana – It is called locust. In this pose, a person has to lie on the front and the legs should have to be lifted. This locust pose helps in strengthening of abdominal walls. It also helps person’s indigestion. The backward bending of the spines helps in flexibility. It also provides relief to sciatica and back pain. It develops the will power of the people.
- Dhanurasana – This pose is also known as a bow pose. It is a pose in which a person should balance on the abdomen in the shape of a bow. This pose has the benefit of cobra and locust pose. It works on the entire spine. This provides flexibility to the thoracic lumbar and sacral regions. It also massages the digestive organs. It is also a type of asana which is helpful for the women as it relieves the menstrual problem. It also energizes the entire body and also provides strength.
- Trikonasana – This posture is also known as the triangle pose. In this the word trikon means triangle. It is a lateral bend that looks like a triangle. The spines become elastic, hips and legs become flexible because of the lateral stretch. In this pose, the liver and spleen are massaged. By practicing this pose, a person’s body becomes lighter and it also improves the other asanas. The right and left astral tubes are balanced with the help of this pose.
Over several years, yoga has gained so much popularity, so people know its benefits and practice it regularly. The children and the old people indulge in doing yoga poses. Three are many types of yoga-like standing yoga poses which is helpful in many ways. When a person stands, they beat the weight on the feet. These standing poses help in strengthening, energizing also and also helps in increasing flexibility. So, these poses are the perfect poses for beginners. Common issues among the people are stiff lower back and tight hamstrings. These poses help in this type of issue. There are tons of standing poses but first, a person should get hang on the foundational standing yoga poses. A person should practice this pose regularly for its benefit. The people can gain strength, tone their legs. This also helps to energize the body. Relieve some stress or tensions. They should practice yoga and build inner confidence which will be helpful for a long-lasting practice and lifestyle.