Benefits Of Standing Yoga Asanas To Improve Your Balance | Femina. in – Femina

Benefits Of Standing Yoga Asanas

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A lot has been spoken about the benefits of practising yoga . But yoga is not of any one variety. It has different types of asanas that can be practised by people depending on the body part that they want to concentrate on the most. One of the most beneficial types of yoga is standing asanas. Standing asanas are great for developing stability and strength. Standing asanas also help stretching and are a must-have in your routine especially if you have a sedentary lifestyle. There are a lot of benefits of performing standing yoga asanas that remain undiscovered. Here’s everything you need to know before taking up the practice.

Benefits Of Standing Yoga Asanas Infographic

What Are Standing Asanas?
Vrikshasana – The Tree Pose
Trikonasana – The particular Triangle Pose
Padahastasana – The Forward Bend Pose
Utkatasana – The Chair Pose
Tadasana — Mountain Pose
Virabhadrasana I : The Warrior Pose
Frequently Asked Questions:

Exactly what are Standing Asanas?

Standing asanas are yoga exercise positions that are practised standing up or starting in an upright position with the feet planted firmly on the ground. They are full-body exercises with benefits ranging from strengthening legs, correcting postures, massaging the particular spine, and tightening the core muscles . They can be done by beginners and advanced-level yoga practitioners as easy edits can be made to the same workouts. A lot of physiological benefits, too, are associated with standing asanas. For ease of understanding, we have enlisted the different types of standing asanas, how to perform them and their various benefits.

Vrikshasana – The Tree Pose

Vrikshasana - The Tree Pose Standing Asanas

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How to perform the tree pose:

  • Start with your feet planted firmly on the yoga exercises mat.
  • Bend your right knee plus bring the right ankle to touch your leg. Using your arms while balancing on one foot, pull the right foot higher up on the left leg (if possible).
  • Take your hands over your head toward the ceiling or bring them together at the center.
  • Hold the pose for a few breaths.
  • Repeat with the other lower-leg.

Pro Tip: This present helps in strengthening the hip and legs, improving balance and opening the hips by stretching the abductor’s muscles. It is also believed to help those who suffer from sciatica.

Trikonasana – The Triangle Pose

Trikonasana - The Triangle Pose Standing Asanas

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How to perform the particular triangle pose:

  • Enter a downward dog position . From here, take your right leg into a lunge position so it is between the hands.
  • Lift your torso so it is upright.
  • Straighten the front leg
  • Bring your hands parallel to the ground so they are in a ‘T’ placement.
  • Bring your right hand to rest on your right foot and lift the other arm up toward the sky.

Pro Tip: This pose helps with improving balance, posture plus strengthens the hamstrings. It is known to help reduce anxiety, stress and help alleviate back aches.

Padahastasana – The particular Forward Bend Pose

Padahastasana - The Forward Bend Pose Standing Asanas

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How to perform the forward bend pose:

  • Stand with your feet planted firmly on the yoga mat.
  • Inhale and let your arms reach up to the sky.
  • As you exhale, bend from your sides and let your upper body fall forward such that your hands touch your feet (you can bend your knees if you feel a stretch in your hamstrings).
  • Inhale and straighten your back (while your hands continue to touch the feet). Hold this pose for a couple of breaths.
  • Lower yourself down and come back to the particular starting position.

Pro Tip: The forward bend is the best workout for the spine. It also stretches all the muscles in the back and helps improve flexibility and the overall health of the nervous system.

Utkatasana – The Chair Present

Utkatasana - The Chair Pose Standing Asanas

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How to perform the chair pose:

  • Stand with your feet close together and planted firmly on the ground.
  • From this position, lift your arms to the ceiling so your arms are in line with your ears.
  • Maintaining this position of the arms, slowly bring your body down in a half-squat such that your knees are bent and your thighs are not parallel to the ground.
  • Maintain this angle for a couple of breaths and return to the starting position.

Pro Tip: The chair pose helps in strengthening the lower back and torso. It improves balance and posture. Additionally, it helps in strengthening the glutes.

Tadasana – Mountain Cause

Tadasana - Mountain Pose Standing Asanas

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How to perform the particular mountain pose:

  • Remain with your feet firmly grounded on a yoga mat.
  • Take your arms overhead and slowly to allow your shoulders to drop back. Stretch backward till there’s a curve in your back. Ensure you are still grounded from your feet.
  • When you reach the final pose, hold the position for a couple of breaths and return to the beginning.

Pro Tip: Even though this seems simple, tadasana has a set of complex benefits. It improves posture, agility plus blood circulation. It is known to Virabhadrasana I — The Warrior Pose

Virabhadrasana I - The Warrior Pose Standing Asanas

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How to perform the warrior pose:

  • Enter the downward dog position.
  • From here, bring your own knee in toward your nose as though entering a lunge, with your foot between your hands.
  • Pivot your back foot so it is turned outward.
  • From here, lift your torso up, stretch your arms toward the sky and come into the 1st warrior pose.
  • Hold for a couple of breaths.

Pro Tip: This pose is excellent for increasing stamina . It strengthens the hamstrings and arms and is especially helpful for people with frozen shoulders. This pose is also beneficial for improving posture.

Tips For Mastering Standing Yoga Poses

Frequently Asked Questions:

How many standing asanas are there?

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Q. How many standing asanas are there?

A. In entirety, there are 36 standing yoga asanas that are practiced within yoga. All of these poses help in improving the overall stability, improve grounding, build upper body strength and increase flexibility in hip flexors and strengthen the hip and legs. The most popular standing yoga poses are vrikshasana, trikonasana, chakrasana, tadasana, and parsvottanasana.

Q. What is not a standing asana?

A. Standing yoga is when the feet remain grounded on the floor and the body is upright or even perpendicular to the floor. They are poses that do not involve sitting or lying down or when the body is horizontal. Some of the most important asanas in yoga exercise that are not practised standing are Poorvottanasana or Upward Plank Pose, Marjariasana or even Cat Stretch, Makara Adho Mukha Svanasana or Dolphin Plank Pose, Dhanurasana or Bow Pose and Bhujangasana or Cobra Pose among others.

Q. What are sitting asanas?

A. Asanas that are practised sitting down on the floor are called sitting asanas. They mainly work on the particular core, chest, shoulder and upper back and inner thigh muscles. The most-preferred sitting yoga asanas are Badhakonasana or Butterfly Pose, Padmasana or Lotus Pose, Ardha Matsyendrasana or Half Spinal Twist , Shishuasana or even Child Pose, and Gomukhasana or Cow Face pose.

Q. Exactly what are relaxative asanas?

A. As the name suggests, relaxative asanas are the ones that will help you relax. They are also performed at the end of other yoga sessions to bring the heart rate down to normal. They are usually done lying down on the back. Some of the most practised relaxative yoga asanas are Balasana or Child’s Create, Paschimottanasana or Seated Forward Bend, and Savasana or Corpse Pose.

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