Yoga standing poses

Yoga movements are not as simple as we think, and because of the different schools of yoga, each type of yoga has its own unique characteristics, and the movements are also ever-changing. There are many kinds of standing poses in yoga. The most common and basic one is the mountain pose, which is good for adjusting breathing and practicing balance. There is also the triangle pose, etc., but after a set of movements, one still has to return to the mountain pose in the end.

1. Stand in Mountain Pose: Put your feet together and spread your ten toes as far as possible; distribute your body weight evenly on the toes and heels of your feet; straighten your knees and lift them up with force, tighten your leg muscles; tighten your buttocks; tighten your abdomen and straighten your chest; lift your spine and cervical vertebrae all the way to the top of your head with each inhalation; lift your shoulders up (inhale) and open them backwards (exhale); stretch your arms down at the sides of your body with force, and open your fingers; look straight ahead.

2. Although we have to stand every day, not everyone can stand correctly. Casual, incorrect standing posture puts the body under incorrect stress, which can cause cumulative damage to the joints of the spine, legs and feet. By learning the mountain pose in yoga, you can gradually change your bad posture and balance left and right.

3. Grab the toes with your hands. Grab the toes. 2. Pull the toes with your hands and stretch the back: inhale, spread your feet to the sides, shoulder-width apart; put your hands on your hips; exhale, bend your body forward, and keep your abdomen close to your thighs (keep your legs straight at all times); use your thumbs and index fingers to tighten the big toes of both feet; inhale, raise your head, and stretch your back and spine; exhale, press your back down as much as possible, and bring your head close to between your knees; hold for 5-8 breaths; inhale, release your hands, and return your body to the upper position; exhale, bring your legs together, and return to the mountain pose.

4. Triangle pose: Stand in Mountain pose; take a big step back with your right leg and turn your body 90 degrees; inhale, open your arms to the sides, parallel to the ground; exhale, turn your left foot inward and open your right foot outward (the heel of your right foot is facing the sole of your left foot); inhale, use your right hand to stretch your body to the right; keep your left hip joint still; exhale, place your right hand on your right ankle (or calf), and stretch your left arm upward, perpendicular to the ground; look at your left fingertips. Hold for 5-8 breaths.

5. Inhale, return the body upwards; do the left side; exhale, turn the right foot to the left, and open the left foot outward (the left heel is facing the right sole); inhale, use the left hand to lead the body to stretch to the left; keep the right hip joint still; exhale, put the left hand on the left ankle (or calf), and stretch the right arm upward; look between the right hands. Hold for 5-8 breaths; inhale and return the body upward; exhale, put the palms together in front of the chest, take a big step with the right leg and bring it together with the left leg; return to the mountain pose.