Standing yoga exercises are particularly useful for strengthening and stretching several areas of the body at once. Specific standing yoga exercises such as the extended hand to toe position are particularly useful for cultivating balance and sharpening concentration. As you try the more advanced standing yoga exercises, be gentle with yourself and realize that it may take a bit of practice to master them.
Warrior I and II: Virabhadrasana I and II
Warrior I begins by jumping or placing the legs about 4 feet apart. The torso should then be turned toward the front wall and the leading leg should be bent so that the weight of the body can be supported by it. The back leg stays in line with the front but the foot is turned out for stability. The arms are then extended above the head with the palms of the hands joined. As the position is held, your gaze should be focused up at your hands. This process is then repeated on the other side.
The only difference in Warrior I and II is the position of the arms. In Warrior II, the arms are extended in opposite directions, parallel to the floor. The gaze is then directed at your fingertips in front of you.
Extended Angle Posture: Utthita Parsvakonasana
Extended angle posture or Utthita Parsvakonasana is useful for stretching the sides of the body, including the sides of the arms and legs. You begins by spreading your legs about 4 feet apart and extending your arms parallel to the floor with palms facing down. The right foot is then turned outward and the right knee is bent into a 90 degree angle. The palm of the left hand is then placed on the floor next to the outside of the right foot. The right arm is then swept over the head, parallel to the floor, holding the inside of the elbow over the ear. While breathing deeply, this position may be held for a time and should be repeated on the other side.
Wide-Legged Forward Bend: Prasarita Padottanasana
The wide-legged forward bend is useful for stretching back muscles and the backs of the legs. It begins by stepping the feet about 4 feet apart and placing the hands upon the hips. Keeping the back flat, bend over and place your palms onto the floor between your legs. For a thorough stretch, the head is pressed down as the hips are lifted upward. One variation is to curl your index fingers around each big toe while letting the elbows press outward. Grabbing the toe allows you to pull yourself deeper into the stretch.
Extended Hand to Toe: Utthita Padangusthasana
To begin the extended hand-to-toe, one-leg balance posture, pick out a point in front of you that you can focus your eyes upon. Take several deep breaths and concentrate on this point. Breathing out, bend your right leg and catch hold of your big toe with the first two fingers of your right hand. Breathing in, the left hand is placed on the left hip. When you feel you are ready, breathe out and pull the bent leg straight, while balancing your weight upon the standing leg. Holding the leg as high as possible, try to keep your back and supporting leg erect. After holding for a few breaths, repeat the process on the other side.
References
- "Simple Path to Yoga"; Eric Chaline; 2002
- Yoga Basics: "Prasarita Padottanasana"
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