There are numerous yoga postures. Yoga standing poses are among the easier ones. Beginners should get started with yoga standing poses but some are complicated so they should be avoided for the first few weeks.
1. Big Toe Pose or Padangusthasana is simple. Stand upright, bend down, don’t move your waist and stretch your spine as you get your head closer to your feet.
2. Chair Pose or Utkatasana is similar to squatting but involves keeping the arms raised sideways and aligned straight upward with the hands meeting above the head. You need to squat halfway down and hold the pose.
3. Dolphin Pose requires you to bend and stretch down, not towards your feet but around a foot ahead. Your forearms and hands should be aligned parallel to each other on the ground and your head must touch the ground.
4. Downward-Facing Dog or Adho Mukha Svanasana is similar to the dolphin pose but it requires a bit more stretching. Stretch out your arms and pull your head up from the ground but remain in the bend and stretched position. Instead of a foot, stretch out as much as you can while keeping the waist and hips in the same position.
5. Eagle Pose or Garudasana is a bit complicated, so is Extended Hand-To-Big-Toe Pose or Utthita Hasta Padangustasana. You can try the Extended Side Angle Pose or Utthita Parsvakonasana. Stretch your legs sideways and find a comfortable posture where you are stable and in control. Lean to the left side as much as you can while bending your knee. Your shoulder must be right above your foot and your arm must be perpendicular to the ground, aligned with your knee and touching the ankle. Your right arm must be raised straight up which will form a straight line with the right side of your body, including the leg. Repeat this on either side.
6. Extended Triangle Pose or Utthita Trikonasana is relatively simple. Stand with legs wide apart. Bend down to the right while your waist and legs are unmoved, stretch out your right arm to grim the leg just above the ankle. Stretch out your left arm to form a straight line with your right arm. Hold this posture and then repeat on the other side.
There are many such yoga standing poses, namely the Garland Pose or Malasana, Gate Pose or Parighasana, Half Moon Pose or Ardha Chandrasana, High Lunge and Crescent Variation of the same, Intense Side Stretch Pose or Parsvottanasana, Lord of the Dance Pose or Natarajasana and many others.
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