Poses

Standing Poses

• 

  Padangusthasana (Big Toe Pose)

  This pose gently lengthens and strengthens even stubbornly tight hamstrings.

• 

  Dolphin Pose

  A nice shoulder-opening. Also strengthens the core, arms, and legs.

• 

  Garudasana (Eagle Pose)

  You need strength, flexibility, and endurance, and unwavering concentration.

• 

  Utthita Parsvakonasana (Extended Side Angle Pose)

  Stretch along the top side of the body, from the back heel through the raised arm.

• 

  Malasana (Garland Pose)

  This pose stretches the ankles, groin, and back torso. If your heels don't reach the floor, rest them on a folded blanket.

• 

  Ardha Chandrasana (Half Moon Pose)

  Highly effective strengthener for the legs and ankles.

• 

  High Lunge, Variation

  This variation of High Lunge is also a great preparation for the full version of Virabhadrasana I Pose (Warrior I Pose).

• 

  Natarajasana (Lord of the Dance Pose)

  Nataraja is another name for Shiva. His dance symbolizes cosmic energy.

• 

  Tadasana (Mountain Pose)

  Practiced as a starting position for standing poses, in between standing poses, or by itself to improve posture.

• 

  Utkatasana (Chair Pose)

  Chair Pose clearly works the muscles of the arms and legs, but it also stimulates the diaphragm and heart.

• 

  Adho Mukha Svanasana (Downward-Facing Dog)

  One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.

• 

  Utthita Hasta Padangustasana (Extended Hand-To-Big-Toe Pose)

  Maintaining solid grounding through the standing foot helps keep you steady.

• 

  Utthita Trikonasana (Extended Triangle Pose)

  Triangle Pose is the quintessential standing pose in many styles of yoga.

• 

  Parighasana (Gate Pose)

  The torso is curved to the side over the straightened leg.

• 

  High Lunge

  There's no agreed-upon Sanskrit name for this pose, though some schools of yoga call it the Ashva Sanchalanasana, or Horse Rider's Pose.

• 

  Parsvottanasana (Intense Side Stretch Pose)

  This beginner variation is done with the hands on the floor.

• 

  Anjaneyasana (Low Lunge)

  This lunge variation stretches the thighs and groins and opens the chest.

• 

  Parivrtta Parsvakonasana (Revolved Side Angle Pose)

  One of three revolved variations of standing poses.