Beginner Yoga Yoga Foundation Flow For Strength And Flexibility Yoga For Beginners – Three Basic Yoga Standing Postures to Improve Your Concentration and Balance

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Yoga For Beginners – Three Basic Yoga Standing Postures to Improve Your Concentration and Balance

Yoga standing poses are ideal postures to help develop your concentration skills, balance and flexibility. Through them you learn how to connect with all parts of your body. They represent strength, confidence and focus.

When you’re new to yoga, it can be very challenging to stay still, focus, and balance while standing.

The following standing sequence is designed to help you develop the inner strength and focus necessary for a standing balancing pose.

As with all forms of exercise, please be careful and respect your body.

1. Mountain Pose/Tadasana

Mountain Pose forms the foundation of all standing postures. It teaches you to stand correctly and forms the starting point for Surya Namaskar and all standing poses. If you think about how strong and sturdy the mountain is, this image will stand you in good stead as you practice this asana

Getting into a pose:

a) Stand with feet together. If it’s comfortable for you, touch the big toes, inner ankles, and inner heels. Spread the weight evenly across the legs.

B) Tighten your knees and pull up your thigh muscles and your lower abdomen.

c) Inhale and feel your spine lengthen, letting your tailbone sink and lift the front of the body. Feel your chest opening up. Let your arms hang down by your body and palms facing your feet, with your toes gently extending towards the floor.

d) Relax your shoulders, letting your shoulder-blades slide down. Relax your face, lengthen the back of your neck and look straight ahead

e) Hold this position for 3 – 10 rounds of deep abdominal breathing.

2. Vrikshasana/Vrikshasana

This asana tones and stretches the leg muscles and teaches balance. It also promotes calmness and inner balance.

a) Stand in Tadasana/Mountain Pose and ‘root’ your left foot into the mat.

b) Gently lift your right leg and place the sole of your right foot on the left inner thigh (or anywhere between the ankle and the thigh, if that’s more comfortable.)

c) Inhale and extend your arms above your head with palms facing each other. If this feels uncomfortable or unstable, bend your elbows and gently press your palms into a prayer position.

d) Hold this position for 3 – 10 rounds of deep abdominal breathing.

e) Tuck the tailbone down and feel the bottom of your standing leg connect to the floor.

f) Come out of the pose and repeat on the opposite side.

3. Forward Bend Position/Uttanasana

This asana puts a lot of stress on your spine. It develops flexibility in legs, hips and spine. Because the head is down, the blood flow to the head increases and the brain relaxes. This is a beautiful pose to release pressure and tension in the muscles of the back, shoulders and neck.

A) Stand in mountain pose with your feet slightly apart, directly in line with your hips. Your arches are next to each other and your toes are flat. Keep knees and legs straight.

b) Raise your arms above your head, fold your arms – and take each hand on the opposite elbow. Inhale and lift your knees, thighs, lower abdomen and spine.

c) Exhale and extend your trunk forward from your hips. Fold forward and extend your trunk down to the floor, keeping the legs straight and extending the trunk and arms close to the floor.

d) Take 5-15 breaths, each time you exhale relax the tension in the back, shoulders and neck (if this posture is straining your back, spread your legs wider and turn your toes slightly inwards and your ribs Relax the front part.

Practice these three yoga poses regularly and over time, you will notice how calm, relaxed and balanced you feel. When you feel this way, it is much easier for you to focus and concentrate and life flows smoothly.

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