Yoga is a great workout to improve breathing, balance, and strength. One of the core components of yoga are standing poses. These can range from easy to expert, but all have an intended benefit for the body.
We will go in-depth about different asanas alluding to the physical, passionate, and mental advantages just as their connection to our chakras.
Let’s look at standing yoga poses in more detail:
- 1. A Brief Introduction into Yoga Standing Poses
- 2. Why Standing Yoga Poses Form the Basis
- 3. How to Incorporate Standing Yoga Poses in Your Practice
- 4. Are Standing Yoga Poses for Beginners?
- 5. What Are the Benefits of Standing Yoga Poses?
- 6. Do Standing Yoga Poses Improve Wellbeing?
- 7. Six Standing Yoga Poses to Feel More Grounded
1. A Brief Introduction Into Yoga Standing Poses
The word asana implies yoga stances. Generally, asanas are held for a specific measure of time. From a couple of moments to a couple of minutes. On normal, asanas are held somewhere in the range of two and three minutes. Other than being held consistently, they ought to likewise be held easily.
Standing yoga poses have colossal advantages for reinforcing and extending all gathering muscles in the legs, especially the thighs, hamstrings, glutes, calves, and lower legs. These muscles are probably the biggest muscles in the body, which adds to the consumption of obstinate fat and conditioning.
Standing asanas furnish the expert with ‘establishing,’ which is the capacity to interface profoundly to the earth and in this manner develop steadiness throughout everyday life. This incorporates your fundamental requirements like food, water, asylum, and wellbeing, just as your feelings like relinquishing dread. At the point when these necessities are met, you feel grounded and safe, and you will in general be concerned less.
“I am standing on my own altar; the poses are my prayers.”
2. Why Standing Yoga Poses Form the Basis
Standing postures work predominantly on the First (Root) Chakra, known as Muladhara. It is situated at the base of the spine and is the foundation of your being. It sets up the most profound associations with your actual body, your current circumstance, and the earth.
The word Muladhara separates into two Sanskrit words: Mula signifying “root” and Adhara, which signifies “backing” or “base”. It is answerable for your feeling of wellbeing and security on this natural excursion. Adjusting this Chakra makes a strong establishment for opening the Chakras above. Envision that you’re establishing the framework for a house where you’re going to live for quite a while.
On the off chance that there is a lopsidedness in the Root Chakra, you may encounter uneasiness issues, fears, or bad dreams. Actual irregular characteristics may show as issues in the colon, with the bladder, with an end, or with lower back, leg, or feet issues. In men, prostate issues may happen. Dietary problems may likewise be an indication of root chakra unevenness.
To bring balance into your Root Chakra, practice a portion of these postures routinely and consider investigating gem recuperating treatments; go for the rosy gems. The initial step is to wonder why you need to do this; on the off chance that you don’t have a clue, whether it’s simply a dubious ought to, you will not be propelled.
Experience the grounding effects of yoga standing poses in Faith Hunter’s workshop Chakra Awakening Body & Soul on TINT.
3. How to Incorporate Standing Yoga Poses in Your Practice
My own inspiration comes from acknowledging I’m a superior individual on days that I practice than I am at the point at which I don’t. My asana practice encourages me to be more careful and in the present. It stirs a feeling of appreciation and leaving my tangle everyday saturated with appreciation allows me to be less related to the commonplace good and bad times of day-by-day life, and more grounded in a consciousness of the heavenly.
There is a wide range of explanations behind rehearsing asana routinely, from the longing to extend your feeling of yourself to reasonable wellbeing concerns. The solitary necessity here is that your inspiration comes from you. Actually, there are significant reasons that will support an ordinary practice of standing asanas.
When your inspiration is clear, it is ideal to begin basic. Take a stab at a feeling of simplicity and relentlessness. The psychological mentality is the thing that makes asana yoga and not simply work out. It is a lot simpler to screen your psychological state and stay mindful and agreeable in the stances when you’re not working your body to its greatest constraints of solidarity and adaptability.
So, in the beginning, save the additional difficult yoga standing poses for classes, and trial by utilizing your everyday practice to keep up your harmony. Straightforward practice will allow you to completely possess the stances, zero in on your breath, and be available with your experience. It will likewise rouse you to continue to return to your tangle. To be fulfilling, practice meetings ought to be both engaged and adjusted.
4. Are Standing Yoga Poses for Beginners?
At the point when time is short all things considered for the greater part of us, attempting to do a lot can leave you feeling dissipated and frantic, something contrary to what you need your training to accomplish. Initially, it is useful to have a particular concentrate like backbends, situated stances, or remedial stances; in time you will figure out how to shift is dependent on what your body, sensory system, and psyche need most that day.
Rehearsing on your own offers you the chance to tailor your training to your particular requirements. From the outset, you may miss some part of being driven through training, especially the tokens of where to coordinate your consideration. In any case, with the experience that comes from normal practice, you will figure out how to follow your internal inciting, and here once more, keeping it straightforward is the best methodology. The fundamental directions are the most fundamental.
For instance, there isn’t anything more significant than figuring out how to interface with the earth by establishing through the feet, and with the sky by stretching the spine. It is fundamental that you figure out how to inhale and to open and unwind in whatever asana you’re in.
As you tenderly screen those fundamental components, you will feel your body, brain, and breath join together, and you can open to the second as your whole existence is imbued with the profound supporting characteristics of each posture.
Standing yoga poses make an ideal beginning stage for at-home yoga practice since they are the essential establishing and focusing asanas. On the actual level, all the standing asanas incorporate the body, adjusting adaptability, strength, perseverance, and coordination. Standing postures work on these components all the while, subsequently allowing you to target individual feeble focuses.
A progression of standing yoga poses moves the body through a full scope of movement in each significant joint, sets it up for more profound postures, and instructs it to move in an even, coordinated way. A firm establishment is a key to the trustworthiness of any design. Regardless of whether it is a structure or a body, the part that contacts the earth should be solid and reasonable.
Desirée Rumbaugh and Andrew Rivin show you how to practice yoga standing poses at home in their workshop on TINT.
5. What Are the Benefits of Standing Yoga Poses?
Standing asanas make us mindful of our association with the earth and instruct us to be loose and adjusted on our feet. We would then be able to realign our establishment from the lower legs, through the knees, to the pelvis and tailbone, subsequently associating the center of the body to the earth.
By making familiarity with the arrangement, standing poses additionally develop sensation insight – a natural comprehension of how the body functions and moves. This keeps us from surpassing our ability and accordingly harming our joints.
Since standing asanas expect us to effectively connect with our consciousness of how we utilize our muscles, joints, and breath, they construct both mental and actual endurance just like order.
Furthermore, similarly as with all the stances, standing poses in yoga improve dissemination, breathing, and energy; as the body opens, energy streams all the more unreservedly, and all the body’s frameworks work all the more smoothly.
6. Do Standing Yoga Poses Improve Wellbeing?
Yoga is a type of psyche-body wellness that includes a blend of strong action and an inside coordinated careful spotlight on familiarity with oneself, the breath, and energy. Four fundamental standards underlie the lessons and practices of yoga’s mending framework.
The primary standardis the human body is a comprehensive element involving different interrelated measurements indivisible from each other and the wellbeing or ailment of any one measurement influences different measurements.
The second rule is people and their requirements are remarkable and consequently should be drawn closer in a manner that recognizes this singularity and their training should be customized likewise.
The third guideline is yoga is self-enabling; the understudy is their own healer. Yoga draws in the understudy in the mending interaction; by assuming a functioning part in their excursion toward wellbeing, the recuperating comes from the inside, rather than from an external source, and a more prominent feeling of self-rule is accomplished.
The fourth standard is that the quality and condition of a person’s brains are critical to mending. At the point when the individual has a positive psyche state recuperating happens all the more rapidly, though if the brain state is negative, mending might be drawn out.
Brain and body medication incorporates a person’s physical, mental and profound segments to improve parts of wellbeing, especially stress-related illnesses. As cooperation rates as a primary concern body work out schedules, for example, yoga keeps on expanding, it is imperative for medical care experts to be educated about the idea of yoga and the proof of its numerous remedial impacts. Here are six standing yoga poses to get you started.
7. Six Standing Yoga Poses to Feel More Grounded
7.1. Mountain Pose
Tadasana is one of the best standing yoga poses for beginners. Simply stand with your feet together and your arms at your side. Though it is straightforward, there are key elements to yoga that are important in this pose.
Be aware of your feet and how they feel planted in the ground, establishing your baseline comfort with balance. Be mindful of your breath and how it runs through your body. Fix your gaze ahead of you to focus on your concentration.
This pose is great to help with spine alignment, breathing, and focus, which are all core components of a good yoga practice.
7.2. Tree Pose
Vrkasana takes the foundation of Mountain Pose and shifts it to one leg. This will help you work on your balance for each leg and improve your level of concentration.
Starting with your feet together, bring the sole of one leg up above your knee and press against it. Let your hips open up as the knee splays out to the side. If you feel comfortable you can bring your hands up in prayer over your head.
This pose will challenge your balance and strengthen those smaller muscles that keep you steady. As you switch legs, be mindful of the differences between the two standing legs and how your center of balance changes for each.
7.3. Forward Fold
Uttanasana is a standing forward fold, which will do wonders for your back and hamstrings. It also is great for your gut health, improving digestion and increasing circulation to your stomach.
Starting from Mountain pose, hinge forward at your hips and bring your hands down towards your feet. If they can touch, great. If not, cradle your elbows together and relax your head and upper body.
Maintain a steady breath through the pose and feel your breath flowing through the constricted part of your body. This is also a helpful pose to improve your sleep and relaxation by moving the blood back up to your brain.
7.4. Chair Pose
Utkatasana may seem like a simple pose, but it will challenge your strength. This is a great pose for your thighs and arms, challenging your breath while you put your body through stress. Starting with your feet together, bend your knees as if you’re trying to sit in an invisible chair directly behind you.
Do not let your knees bend to 90°. At the same time, send your arms up towards your head, keeping them straight out at a 45° angle from your chin. This pose is great for testing your resolve and determination, to see how long you can hold an uncomfortable position.
Focus on your breath and your gaze to distract from your aching muscles in your legs and shoulders. Be mindful of your body and your limits.
7.5. Warrior 3
Virabhadrasana 3 takes the learnings from Tree Pose and makes it more difficult. This is both a balance and strength exercise, so make sure to practice patience as you try it out.
It will improve the strength of your entire lower body, from your toes to your hips. It also lengthens your spine and will improve your lung capacity.
Starting in Mountain pose, lift your arms straight up over your head and begin to hinge forward. At the same time, lift one leg so your body is in one line, like a seesaw. Continue until you are flat from finger to toe, planting firm in your standing leg. Maintain your focus of breath and gaze as you feel your body stretch out.
7.6. Eagle Pose
Garudasana is like the final exam for all the above poses, combining elements of all of them in one. It contorts the body in on itself while you balance on one leg and sink into your lower body. It takes a long time to master, so be patient.
Starting in Mountain pose, intertwine your arms at the elbow so they are twisted in prayer in front of your face. Wrap one leg over the thigh of the other, grabbing the lower part of the standing calf with your toes like a boa constrictor. Sink as you did in Chair pose, feeling your body tighten on itself.
This is great for balance, strength, concentration, breathing, focus, and determination.
If you’re now eager to practice yourself, roll out your yoga mat, get your favorite device and navigate to TINT Yoga. There, you find a variety of classes with a focus on the benefits of standing asanas. You can start, for example, with Hie Kim‘s Standing Yoga Poses for Beginners or a Standing Warm-Up by Desirée Rumbaugh and Andrew Rivin. Desirée and Andrew also created two special home-practice classes with a focus on standing poses. Check out part 1 and part 2.
You can also practice Standing Poses with Mirjam Wagner and David Lurey or learn How to Take a Stand from Katchie Ananda.
Header picture by Youngsubi.
This article is a guest post provided by Paisley Hansen. Paisley is a mother, blogger, and yoga expert. She has a passion for yoga and the mindfulness benefits it provides. When she’s not at her yoga studio, you can find her curled up with a good book and her three kids.