7 standing yoga poses to improve balance and posture | XpertsReviews.com

Sitting for a long time can hurt your back and affect your posture. This is why you should get up and walk around for a few minutes every few hours. Stretching or doing standing yoga poses can also help improve posture. If you choose to do standing yoga poses, you will be able to enjoy more health benefits. Such yoga asanas can improve balance and concentration while strengthening the muscles of the legs, core and back. Here is a list of standing yoga poses for beginners as well as fitness enthusiasts.

What is a standing yoga pose?

Standing yoga poses form the foundation of many yoga practices, anchoring us firmly to the earth while inviting us to reach for the sky. It’s a diverse range of postures that challenge our balance, flexibility and concentration, says yoga expert Dr Hansaji Yogendra.

How to do standing yoga poses?

Here are some of the standing yoga poses that you can do at home or at your workplace:

1. Sthitaprarthasana or Standing Prayer Pose

• Start by standing straight with your feet side by side.
• Bring your palms together at chest level in Namaskar mudra (a hand gesture similar to prayer pose).
• Keep your shoulders and elbows relaxed while doing this.
• Hold it for a few breaths then return to the starting position.

This yoga pose improves posture and concentration, says the expert.

2. Tadasana (Mountain Pose)

• To do tadasana, stand with your feet apart.
• Inhale as you raise your arms above your head, parallel to each other, with your palms facing each other. At the same time, time tiptoes and looks forward.
• Feel the lengthening of your spine and the strength in your legs then return to the starting position.

Tadasana strengthens the legs, stretches the spine and improves overall body alignment. It also facilitates neuromuscular coordination.

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3. Garudasana or Eagle Pose

• Stand straight with your feet together to do garudasana.
• Bend your knees slightly then lift your left foot and cross it over your right thigh.
• Wrap your left foot behind your right calf if possible.
• Extend your arms forward, then cross your right arm over your left, intertwining your forearms and bringing your palms together.
• Balance yourself and breathe deeply, feeling the stretch in your shoulders and hips.

Eagle pose improves balance and focus while stretching the shoulders, upper back, and thighs, promoting flexibility and mobility.

4. Hasta Padangusthasana or hand-big-toe pose

• Stand with your feet together.
• Lift your left leg straight out in front of you while holding your big toe with your left hand.
• Keep your spine straight and look ahead.
• Hold it for several breaths then switch sides.

This pose increases flexibility in the legs and hips, relieving tension and improving range of motion, says Dr. Hansaji.

5. Hasta Uttanasana or Raised Arms Pose

• Stand with your feet together.
• Inhale deeply while raising your arms.
• Lengthen your spine and raise your gaze to the sky.
• Feel the stretch in your abdomen and chest as you hold the pose, then exhale.

This pose opens the chest and lungs, improving respiratory function and promoting better oxygenation of the body, thereby increasing energy levels.

6. Hastapadasana or handstand pose

• Stand with your feet together for this asana.
• Raise your hands and arch back. Lean forward from your hips, bringing your hands to grip your ankles.
• Try to bring your forehead towards your knees.
• Release your ankles and gently lift your trunk to an upright position.

This pose stretches the entire back of the body, from the calves to the spine, thereby reducing stiffness and improving spinal flexibility.

7. Konasana or corner pose

• Start with your feet apart.
• Inhale as you bend your upper body to the right while keeping your left hand near your ear.
• Slide the right hand down, curving only the spine.
• Hold then gently return to the starting position.

This yoga pose strengthens the legs, stretches the hamstrings and stimulates digestion, promoting better circulation and detoxification of the body.

Although standing yoga poses offer many benefits, anyone with certain health conditions such as high blood pressure, dizziness, or recent injuries to the legs, hips, or spine should exercise caution or avoid completely these asanas.