Yoga standing posture is the basis of all yoga postures.
No matter yoga practitioners or yoga teachers, they learn and practice standing posture at the beginning.
All standing postures can increase leg strength and waist and abdomen core strength, correct bad posture and make the posture tall and straight.
All aspects lay the foundation for the later advanced asanas.
At the same time, standing posture is a posture that is easier to find the positive position of the body, which can cultivate the awareness and habit of the body.
Today, I’d like to introduce the 10 most basic standing postures, which are arranged in the order of Yoga light written by master Iyengar.
I will explain the pose from the name, difficulty coefficient, practice steps and the coordination of each action and breathing.
This is the first step to master the pose.
As a senior yoga practitioner, you also need to go back and practice these basic asanas repeatedly, and find more subtle asana adjustment and body awareness in the basic asanas.
1.
Mountain pose, difficulty coefficient 1.
Practice method: stand with your feet together, touch your heels and thumbs, extend all your toes and put them flat on the ground.
Straighten your legs, lift your knees up and tighten your hips.
Tuck in the abdomen and hold out the chest, extend the spine upward, and straighten the neck.
Don’t put your weight on your heels or toes, and don’t put your weight on one foot.
Evenly distributed on both sides of the body and on the soles of the feet.
2.
The first form of tree pose, practice method: stand in mountain pose and move your weight to your left foot.
Lift your right foot up and put the palm of your right foot on the inside of your left thigh.
Adjust pelvic alignment.
Inhale and raise your hands above your head.
Exhale and keep it for about 30 seconds.
Practice on the opposite side.
3.
Triangular extension, difficulty coefficient 3.
Practice method: stand in mountain style, with your feet greatly separated, and lift your arms side to side flush with your shoulders, with your palms facing down.
Turn the left foot 90 degrees to the left, buckle the right foot slightly, extend the right foot from the inside, exhale, bend the body to the left, and the left palm is close to the left ankle.
If possible, the left palm should be placed on the ground outside the left foot and extended upward.
The of the right arm should be in line with the left shoulder and extend the trunk.
The back of the legs, back and hips should be in a straight line, and the eyes should look at the direction of the thumb of the right hand.
Hold for half a minute to a minute and Practice on the opposite side.
Finally, go back to mountain pose 4 and triangle twist pose, with a difficulty coefficient of 5, which is based on triangle pose.
Exhale and twist the torso to the right with the left foot.
Keep the left palm close to the ground outside the right foot.
Extend the right arm upward in a straight line with the left arm, and look at the direction of the upper finger with your eyes.
Stretch your shoulders and shoulder blades.
Hold for half a minute and breathe normally.
Practice on the opposite side.
5.
Triangle side stretching, difficulty coefficient 4.
Practice method: stand in mountain style, with both feet greatly separated, the right foot rotated outward 90 degrees, and the left foot buckled slightly.
The pelvis is straight, facing the front, and the spine is straight.
Inhale, hold your hands flat on your side, exhale, bend your right knee, and your right calf is vertical to the ground.
Inhale, the arm drives the body to bend to the right, the right hand falls on the outside of the right foot, and the left hand extends to the top of the head.
Exhale and hold.
3 ~ 5 groups practiced on the opposite side after breathing.
6.
Triangular torsion side extension, difficulty coefficient 8, add torsion on the basis of triangular side extension.
First come to the triangle side stretching inhalation, the spine extends and exhales, the arm drives the body to twist, the left hand is placed on the outside of the right foot, and the right hand extends along the top of the head.
Keep 3 ~ 5 groups to practice on the opposite side after breathing.
If necessary, beginners can turn the back of the soles of their feet inward a little more, so that the rotation only occurs in the spine and arms.
3 ~ 6 are side bending postures, which are thin waist artifact.
If you want to practice waist lines, you can practice more.
7.
Soldiers are in one form, with a difficulty coefficient of 3.
Master aiyanger demonstrated it himself.
Unfortunately, you can’t see your feet.
Stand in mountain pose at the front of the mat, with your feet as wide as your pelvis.
Take a big step back with your right foot.
Keep your pelvis straight and your spine straight.
Inhale and raise your hands above your head.
Exhale and bend the left knee.
Keep the left leg vertical to the ground and Practice on the opposite side after breathing for 3 ~ 5 groups.
One thing needs to be explained: people with poor cervical spine should pay attention not to tilt their head and neck too backward.
They can look at the front or obliquely above.
If the flexibility of shoulder joint is not enough, do not put their hands together, and their hands are the same width as their shoulders.
8.
Warrior II, difficulty coefficient 1, mountain standing, standing in the middle of the mat.
The feet are wide apart.
Rotate the right foot outward 90 degrees and buckle the left foot slightly.
Keep your pelvis straight and your spine straight.
Inhale and hold your hands flat on your sides.
Exhale, bend your right knee, keep your right leg perpendicular to the ground, and look at your right hand.
After keeping 3 ~ 5 groups breathing, change sides and Practice on the opposite side.
9.
Soldier’s three poses, difficulty coefficient 5, mountain pose standing, the center of gravity falls on the right foot, and the left foot retreats a small step back.
Inhale and raise your hands above your head, palms facing each other.
Exhale, the arm drives the body forward, and lift the left foot upward to make the body in a straight line.
Keep 3 ~ 5 groups to practice on the opposite side after breathing.
The Warrior series not only has all the effects of standing posture, but also has a good effect of hip opening.
The difficulty of 10 and half moon style is 5 mountain style standing.
The feet are greatly separated, the right foot is rotated 90 degrees, and the left foot is slightly buckled.
Inhale, hold your hands flat on your side, exhale, bend your arms to the right, put your right hand on the outside of your right foot, and point your left hand to the ceiling.
Advanced Delta stretch.
When exhaling again, bend the right knee and put the palm of the right foot on the ground about 30 cm in front of the right foot.
If necessary, move the left foot to the right foot and put the left hand on the outside of the left hip.
(small picture on the left) hold this pose and take two breaths.
When exhaling again, lift your left foot up from the ground and straighten your right foot.
(small picture on the right) keep 3 ~ 5 groups of opposite side breathing exercises, pay attention to everyone, and share health and beauty..
