Basic standing asanas for beginners | Part 3
Standing yoga poses are beneficial for maintaining lower body stability and toning lower body muscles. Practice these 3 asanas every day to maintain body balance and stability.
1. Trikonasana
Stand in Tadasana
Take the right foot back. Inhale and stretch the hands in line with the legs.
Make sure your left foot is at a 90 angle and your right foot at a 45 angle. Exhale, bend towards the left side, place the left palm beside the left foot.
Right hand pointing upward, look at the right palm. Keep breathing while holding the pose.
Inhale come up, exhale relax the hands and bring the legs together. Repeat on the other side.
Benefits
Strengthens your legs, knees and ankles
Opens chest and shoulders
Strengthens hips, groins, hamstrings, calves and spine
It provides stamina, and balance and develops focus
Contraindications
Avoid this asana if you have diarrhea, migraine, high BP and severe back pain
2. Parsvakonasana
Stand in Tadasana
Right leg far back. Left foot at 90 and right foot at 45 inwards. Inhale, raise the hands straight in line with the legs, parallel to the floor, palms facing down.
Exhale, and bend the left knee. The thigh should be parallel to the ground.
Place the left palm beside the left foot, place the right arm over the right ear and look up. The hand, torso and extended leg should be in one line.
Hold the posture for as long as you can while taking slow and deep breaths.
Slowly rise up, drop the hand and come to Tadasana. Repeat on the other side.
Benefits
Strengthens and stretches the legs, ankles and knees
Stretches the groin, spine, waist, chest and shoulder
Stimulates abdominal organs and improves digestion
Contraindications
People with severe headaches, insomnia and severe knee injury should avoid the practice
3. Ardha Chandrasana
Stand in Tadasana
Right foot one step back. Inhale, stretch the hands in line with the legs
Exhale, bend to the left side, left palm on the mat, in front and away from the left foot, lift the right leg
Right hand pointing to the ceiling. Look at the right palm or the ceiling. Keep breathing while holding the pose.
Relax, drop the leg, release the hands and come to Tadasana
Repeat on the other side
Benefits
Increases focus and concentration
It builds strength in the ankles, calf muscles, thighs, abdomen, buttocks and lower back
Stretches the shoulders, chest, torso, spine, groins and hamstrings.
It boosts stamina
Contraindications
People with sciatica, foot or ankle injury or back injury should avoid this asana
Listen to your body and be mindful while practicing these asanas. Consult a medical professional if you feel uneasy.
Follow our yoga series for beginners with a new module releasing every week.
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