Standing yoga poses build strength, balance and coordination while improving flexibility. Yoga's poses also supply mental benefits. The quiet, precise movements of yoga draw your focus away from your busy, chaotic day and toward calm. Standing poses are executed with your legs, with involvement by your arms as well.
Step 1
Execute a chair pose to work your quadriceps and lengthen your shoulders and chest. Stand with your feet together and move your arms above your head. Lower yourself into a squat and straighten your back as if you were sitting in a chair. Actively reach your arms toward the juncture of the ceiling and wall at the front of the room and hold for 30 to 45 seconds.
Step 2
Stand with your right foot about three to four feet in front of your left to do a warrior II pose. Turn your left foot out 90 degrees and raise your arms. Hold your arms parallel to the floor and deeply bend your right knee. Stop when your thigh parallels the floor. Hold this position for 30 to 45 seconds and switch sides. Keep your hips and shoulders in line when you hold the warrior II and actively stretch your arms as if you were a rubber band being pulled in two directions.
Step 3
Perform a big toe pose to stretch your hamstrings and calves and strengthen your quadriceps. Stand with your feet about hip-width apart and bend forward at the hips. Reach down with your arms and wrap your index fingers and thumbs around your big toes. Pull gently, opening your elbows, to emphasize the pose and hold for 30 to 45 seconds. Keep your legs straight throughout.
Step 4
Position your feet close together to do a garland pose to stretch your groin. Lower yourself into a deep squat, place your hands together and rest your elbows against the insides of your thighs. Pry your thighs outward by pressing into them with your elbows and hold for 30 to 45 seconds.
Step 5
Step your right foot forward and raise your arms straight above your head to do a high lunge. Lower your torso until your right thigh parallels the floor and hold for 30 to 45 seconds. Release the position and repeat on your other side. Keep your back leg straight at all times.
Tips and Warnings
- When doing standing yoga poses, go barefooted and use a quality yoga mat with a sticky surface. This will allow you to have good traction.
Things You'll Need
- Yoga mat
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