Standing poses are dynamic, they return energy and are the basis for other postures. By doing these poses, students sense different parts of the skeleton and muscles and learn to use their minds to feel them and make the bodywork. Standing postures develop strength, endurance, and determination.
This pose looks like you are sitting in an imaginary chair. Utkatasana increases the mobility of the shoulders and ankles, strengthens the legs, tones the spine and abdominal organs, and fully opens the chest.
This is a balance pose that keeps the ankles and shoulders mobile. It is recommended to prevent cramps in the calf muscles. Concentration also improves.
This posture strengthens the legs, increases the flexibility of the spine, tones the abdominal organs, and activates their work, improving digestion. If you can’t reach your toes, you can grab your ankles.
In this position, the spine is intensively stretched, the abdominal organs are toned. By keeping the head down, blood flow to the brain improves, and brain cells calm down. The pose also helps relieve fatigue.
This pose is usually performed after everyone else in a standing position. Blood rushes to the head and body, calming the body and mind, giving a feeling of peace and serenity.
This pose allows you to maintain the mobility of the neck, shoulders, elbows, and wrists, and to strengthen the abdominal muscles. It makes the spine more flexible and the hip joints more flexible. In this position, the head is lowered – this calms the brain.
This pose is a more difficult version of the Parivritta Trikonasana pose and therefore gives the best effect. In this position, the abdominal organs are compressed more, as a result of which digestion is improved and toxins are better removed from the large intestine.
This pose induces blood flow to the lower back while simultaneously increasing the flexibility of the spine. It also strengthens the legs and thighs and improves the function of the abdominal organs.
This pose tones the muscles in the lower back and strengthens the legs. It is performed in a standing position on one leg with the other leg raised and extended forward or to the side. When performing the pose, the student holds the extended leg by the thumb.
This pose strengthens your legs and improves your sense of balance. Regular exercise will improve coordination and concentration. By stretching the spine strongly, the back becomes more flexible. The pose restores the correct centering of the body.
This is a more difficult posture that allows you to open up the chest wall, which in turn leads to better breathing. It also helps relieve stiffness in the shoulders, back, and neck.
This pose is a more complex continuation of the Virabhadrasana I pose. It tones the abdominal organs, strengthens the legs, makes the spine more flexible and improves balance, and promotes the development of body agility and intelligence.
This pose strengthens the legs, restores flexibility to the back muscles, and tones the abdominal muscles. Although the pose is called the second, it is performed first, since it is less difficult.
This pose strengthens the legs, improves hip mobility, and relieves back pain. In this pose, it is important not to twist your hips as you twist your feet. Start on the right side, then repeat the pose on the other side.
This pose stretches and strengthens the leg muscles and teaches you to maintain balance. Performing balance poses regularly will improve concentration, muscle tone, and balance.
This posture teaches you to stand correctly and draws your attention to posture – you become aware of how your legs and feet should work to keep your body straight. All standing poses begin and end with Mountain Pose.