This page will be updated each time I add a pose to the Standing Poses forum.
Mountain Pose
Mountain pose is a standing pose. From the outside it may look like you are just standing there...doing nothing! But don't be deceived, there is much to benefit from this "simple" pose. This pose requires strength AND the ability to relax - two seemingly opposing forces that you will find re-occuring in all your yoga practice - but when these two opposing forces are combined the benefits of mountain pose will improve your posture, strengthen your entire body, and provide you with your first lessons of "letting go" and finding an improved ability to focus.
equipment: a mat
alternative equipment: if you are uneasy on your feet use the back of a chair to place your hands on to steady yourself. A folding chair will work great for this. If you are not ambulatory or prefer to sit you can still do this pose, once again a folding chair or any uncushioned chair will work fine.
caution: breathing is an important part of yoga, if you are not used to breathing deeply please be mindful to start slowly. If you feel light headed take time to get your bearings back, when you return to the pose adjust your breathing accordingly.
lets get started...
I am assuming you have set aside uninterrupted time (5-10 minutes for first timers), found a quiet place, have comfortable clothing on, and a yoga mat on a solid surface. You do not need to use a mat for this pose but it is important whether you are using a mat or not, to be on a surface that does NOT have a lot of cushion as this will affect your balance and your ability to plant your feet firmly on the ground.
Calm your mind, let go of the world for a few minutes and think only of the pose you are about to do.
Stand with your legs hip-width apart and your feet parallel, not pointing inward or outward. Your toes should be relaxed, not clenched or digging into the floor. Pay attention to how your weight is distributed on your feet. You want your weight to be evenly distributed from your toes to your heals, and from side to side. This will give you a good foundation to start with.
Now that you have your feet planted lets move up the legs to the knees. Make sure that your knees have a slight natural bend in them, not locked back as this will cause strain or tension. Move your awareness up to the tailbone and slightly tuck it under, this is the beginning place of a properly aligned spine. Allow your hands and arms to hang loosely by your sides. Next allow your shoulders to relax downward and then lift your head up and out of your shoulders - while keeping your shoulders relaxed down.
You are tall and erect. Inhale slowly and deeply. As you are inhaling feel your vertebrate lifting upward and lengthening. Exhale slowly, allow your body to relax but maintain the length in your spine. Take a few slow inhales and exhales. Keep your mind calm.
Stay in the pose and continue your breathing. How does your body feel? Strong? Relaxed? Consider each part of your body that is involved with this pose: your toes, feet, legs, knees, hands, arms, shoulders, spine. Are they all strong and relaxed? Don't be surprised if the answer is no. There is a lot to think about in this "simple" little pose. Not to worry, with continued practice you will see improvement in yourself physically and mentally.
The mountain pose is an important part of technique used in other poses so take the time to practice it regularly, at least 3 times a week.
breathing hint: when you are inhaling allow your chest and stomach to expand outward, this will give your lungs more room to expand which means more of the good stuff (oxygen) for your bloodstream.
Tree Pose
This pose will benefit your posture, strengthen your knees and ankles, and help with your balance.
equipment: mat
alternative equipment: folding chair to help with balance.
To do this pose you will want to start in the mountain pose position. Once you are in position shift your weight to one leg then lift up the other leg bending it so that the sole of your foot is resting on the inside thigh of your leg. Once you are balanced you can hold your arms down by your sides, place your hands in prayer position at the chest, or gently raise the arms above the head, with hands or finger tips touching if you wish. Regardless of how you are holding your arms be mindful to keep the shoulders relaxed down.
Slowly inhale and exhale. As you inhale your body should lengthen up. As you exhale allow the body to relax but maintain the stretch that you have achieved. Count your breaths and when you are ready to do the other side hold it for the same number of breaths.
Warrior I Pose
This is a pose that will strengthen the legs, torso, stretch the groin, and is an over all body (core) strengthening pose. It will also aid in improved balance.
Stand in Mountain Pose. On your next exhale, take one foot back about 4 feet. The back foot may be at a slight angle. If your hips are flexible and you are in good physical condition the back foot can be straight forward (there should be no pain). Your hips should remain pointing forward. Inhale then exhale and bend the front knee. Your knee should be over your foot - not extended past it. Turn your palms slightly upward and while inhaling slowly raise your arms about your head. Exhale and relax your shoulders downward. Inhale and lengthen your spine upward. Exhale and allow the shoulders to relax down while maintaining the length in your spine. Stay in this position and breath 3-4 times. When you are done - inhale and step back into Mountain Pose. Step back with the opposite leg and do it again.
hint: protect your low back in this position by tucking your tailbone slightly under and raising the pelvis slightly upward.
Chair Pose
This pose will strengthen the back and legs, firm the thighs.
Start in Mountain Pose. Your feet should remain flat on the floor and parallel to each other in this pose. Your calves should remain relaxed.
Inhale and stretch upward with the arms - your arms will remain upward in this pose - keep the shoulders relaxed downward. Exhale and bend your knees so that your thighs are as close to parallel to the floor as possible. Your low back and spine should retain a natural slight inward curve. Tuck your tailbone under and keep a pelvis-tilt upward so that your low back is protected.
Your chest and back maybe at a slight angle to your thighs. Allow the weight of you upper body to sink down into the tailbone area. Sink down only as far as the strengthen in your thighs will comfortably allow. Breath a few times in this pose. Lengthen the spine on the inhales and relax the body on the exhales.
To come out of the pose straighten the knees. Lift up into Mountain Pose and relax the arms down.
hint: As your back, legs and thighs become more strong and familiar with this pose your thighs will be more able to go lower and parallel with the floor and your back, torso, and chest may be able to hold more of a right angle to your thighs for a more upright position.
Revolved Chair Pose
This pose - like the regular Chair Pose - will strengthen the spine, legs and thighs. It will also increase flexibility in the spine and open the chest.
Start in Mountain Pose. Your feet should remain flat on the floor and parallel to each other in this pose. Your calves should remain relaxed.
Inhale and stretch upward with the arms - your arms will remain upward in this pose - keep the shoulders relaxed downward. Exhale and bend your knees so that your thighs are as close to parallel to the floor as possible. Your low back and spine should retain a natural slight inward curve. Tuck your tailbone under and keep a pelvis-tilt upward so that your low back is protected.
Your chest and back maybe at a slight angle to your thighs. Allow the weight of you upper body to sink down into the tailbone area. Sink down only as far as the strengthen in your thighs will comfortably allow. Breath a few times in this pose. Lengthen the spine on the inhales and relax the body on the exhales.
To come into a revolved position bring your arms down and place the hands by the chest in prayer position. Keeping your spine straight and shoulders relaxed down (away from the ears) exhale and turn the torso as you bend down and bring your opposite elbow to the opposite knee. Keep your back flat. Breath in the position a few times. When you inhale - lengthen the spine. When you exhale - relax into the pose. Come back into regular chair pose before twisting to the other side.
hint: to deepen the pose even more, allow your upper and lower arms to open up - the upper arm reaches toward the sky and the lower arm reaches toward the floor - where you will place the hand at the outside of the foot. Breath a few times. Bring hands back to prayer position at chest before twisting back to regular chair pose.
Warrior II
benefit: This pose will strengthen your legs and ankles, and increases stamina. It also stretches the groin and opens the chest.
caution: This is a strenuous pose and you should be well warmed up with other poses before doing this pose.
Start in Mountain Pose.
Step your right leg to the right - approximately 4 feet (only step your legs apart to a point that feels right for you, you can step further apart once you are accustom to the pose) - and turn the foot to a 90 degree angle of the left foot. The heel of your right foot should be in alignment with the arch of your left foot. Raise your arms in the air and while still facing forward push toward the right leg and bend your right knee. Your knee should be in alignment with your foot. Turn your head to look at your right hand. Breath a couple complete breaths. As you inhale lengthen your spine upward while keeping the shoulders relaxed. As you exhale relax gently down into the pose - do a slight pelvic tilt to protect your low back.
Place your left hand on the back of your left thigh and gently raise your right hand and arm toward the ceiling - look up. You will be in a gentle back bend. Take two breaths. Raise your left arm and hand back up and lower your right hand and arm back to the starting position. Turn both of your hands upward so the palms are facing the ceiling and turn your head to look back at your left palm. Breath a couple complete breaths.
Complete the pose by turning your head back to the center and stepping back into Mountain Pose. Do the pose again on the left side.
hint: You can deepen your stamina (and your core strength) and the effects of this pose with more intense stretching in the thigh and groin area by continuing the above pose - but when you are facing forward at the end - instead of stepping your legs back together for Mountain Pose - shift your waist and ribs to the right. You can allow your right arm to go down to the floor and stretch your left hand over the right side of your body for a side stretch. Or, you can just rest your right arm on your right knee. To go even deeper (caution - you are moving into a moderate to advanced pose), take the right arm to the back of the right thigh and bring the left arm behind your back. As you work deeper into this pose you are working toward bringing the right and left hands together. To keep you body in proper alignment you should keep your chest opening forward (not downward) this may limit your ability to join your hands. This pose takes patience and time to "perfect". Do not injure yourself by being forceful - joining your hands may not be an option - listen to your body!
Warrior III Pose
This pose, the last of the 3 Warrior Poses, will improve your balance and strengthen the ankles, legs, shoulders, and neck. It also stretches the calves. It is a strenuous pose.
You may come into this pose from another pose, but for the sake of these instructions I will assume you are starting from Mountain Pose.
Raise both arms overhead with palms facing each other. Move your left foot backward and lean forward - keep your back straight and your arms stretched out. Lift your left foot and straighten your right leg simultaneously, keeping your arms parallel to the floor. Breath in this pose 4-5 times or more depending on your comfort level. Remain relaxed and while you inhale lengthen the body - as you exhale maintain your strength and position but relax all the parts of the body not needed to hold the pose. If you have difficulty with your balance it is best to only hold this pose for short periods of time until your balance improves.
Some technique suggestions: look straight down at the floor, keep the toes of the raised foot pointed to the floor, and do not raise the leg above the hip level - this will likely cause your back to arch which is not part of the pose.
hint: Because this pose stretches the calves (hamstrings) it is a good warm up for people who run.
Triangle Pose
This pose will stretch and strengthen the thighs and calves. It will also strengthen the ankles, knees, back, and neck.
equipment: use a yoga mat for this pose for good foot grip on the floor.
alternate equipment: a folding chair.
Start in Mountain Pose. Simultaneously raise your arms and hands to shoulder height and step your left foot to the side 4 - 5 feet. The heel of your left foot should be in alignment with the arch of your right foot.
Shift your hip to the right and ease your torso slightly downward to the left - keep your chest high and a straight line extending from your hip - waist - and up through the ribs. As you lower your body the right arm will go up into the air and your left arm down towards the floor. A lot of strength in the torso and in the inner thighs is required for this pose. Only go as far into the pose as you are able to keep good alignment.
If you are new to this pose keep your gaze forward or towards the floor. The small movement of gazing up at your hand adds to the balance challenge of this pose. When you do gaze up at your hand be gentle with your neck - turn only as far as there is no discomfort. Keeping your spine lengthening in this pose is very important for maintaining alignment and allowing the neck to easily turn for the head to look upward. When you breath in this pose (in all the different positions as you work deeper into the pose) inhale and lengthen your spine and imagine stretching outward through the neck and head. As you exhale allow the body to relax downwards. If you feel uncomfortable pulling or pain in your inner thighs back off the pose.
hint: Often, when learning this pose, the chest will turn slightly downward. In the photo you will see position "f", this posture of moving the top arm to your back will aid in adjusting your chest forward. Take it easy!
Extended Leg Balance Pose
This pose will stretch the muscles in the back of your legs, strengthen your legs and ankles, and improve your balance.
equipment: a yoga mat and a yoga tie.
Place your yoga tie under the ball of the right foot. Stand in Mountain Pose and bring your right knee up so the thigh is parallel to the floor. Extend the leg forward. Straighten the knee as much as possible. Breath a few times in this pose. As you inhale lengthen your body upward. As you exhale, relax into the pose.
If your are able, turn and open the leg to the right side - take a few more breaths. Bring the leg back in front of you and, again if you are able, swing the leg to the left - across your body and take a few breaths.
This pose takes a lot of strength and balance, as you master it you can attempt to do it without the yoga tie.
hint: It is important to remain calm in this pose. If you find it difficult to maintain your balance you can put your leg down in between each position.
Revolved Triangle Pose
This pose will strengthen the legs, stretch the hips and spine, massage the abdominal organs and improve your balance.
equipment: use a yoga mat
Start this pose from Mountain Pose and then move into Pyramid Pose - by stepping the left leg forward so that the feet are about three feet apart. Both feet are facing forward with soles flat on the floor. Hold the body in an upright position and make sure the hips are straight forward. On the inhale lengthen the spine, on the exhale relax the body. Come into a forward bend keeping the spine extended and straight. Keep lengthening the spine and as you take an exhale turn your torso to the left and allow your right arm and hand to go down to the floor and your left arm and hand up into the air. Your feet should remain flat on the floor. If your neck is comfortable and you are able to maintain your balance you can turn your head and look up at your hand.
Breath in this pose for about a minute and then come back into Pyramid Pose, then stand up into Mountain Pose and do the other side.
hint: This is a strenuous pose, if you are shaking and having difficulty with your balance use a yoga block or a chair to hold onto until you become stronger.
High Lunge
This pose strengthens the lower body, opens up the hips to improve circulation, stretches the thigh, groin and deep muscles of the pelvic area and lengthens the spine.
equipment: a yoga mat
Start in Mountain Pose. Take a breath and as you exhale step your right leg back 4 - 5 feet to position yourself in a lunge. You should be on the ball of your right foot, the front foot should be flat on the floor, both feet and your hips should be pointing forward. Allow your torso and hips to sink downward and the right knee to bend. Your knee should be directly above your ankle bone.
Lift your arms up in the air above your head but allow the shoulders to relax downwards. Breath in this position for 30 seconds to a minute then step the back leg forward and do the other side.
hint: This pose may be confused with Warrior II, but with Warrior II the back heel should be planted firmly on the floor.
Standing Back Bend
benefits: This pose is normally used in conjunction with Mountain Pose for Sun Salutations. It will lengthen and stretch the spine making the back more flexible. It is also a nice stretch in the rib cage and abdomen.
Stand in Mountain Pose and on an inhale lift the arms up and towards the ceiling. As you exhale relax the shoulders down. Inhale again and lengthen the body upward. As you exhale allow the spine to gently bend backwards.
hint: You can hold this pose and breath for 30 - 60 seconds when not using in a Sun Salutation (where you would not want to hold this pose because it would interrupt the flow). Bend only as far as it is comfortable. A big arch in the back is not necessary to benefit from this pose. |
