9 Standing Asanas for Beginners

Simple Guide to Standing Asanas for a Stronger Body and Mind:

Standing asanas are great for building strength, balance, and flexibility. Each standing asana helps stretch the body, improve posture, and calm the mind. In this blog, we will explain easy standing asanas in simple words. If you are looking to start yoga with basic standing asanas, this is a perfect guide for you!

1️⃣Danda-Sthiti – The Basic Standing Position

1. Begin with Danda-Sthiti, a simple standing position.

2. Stand erect with your neck, back, and legs straight.

3. Keep your heels and toes touching.

4. Place both palms on your thighs and look straight ahead.

5. Stay in this standing asana, breathing normally.

6. This standing position prepares your body for other standing asanas.

2️⃣Tadasana (Mountain Pose) – The King of Standing Asanas

1. Stand straight with feet touching.

2. Inhale and slowly raise your arms above your head.

3. Stretch your arms and body upwards.

4. Lift your heels and stand on your toes.

5. Hold this standing position and breathe normally.

6. Exhale, slowly bring your heels down, and lower your hands.

7. Tadasana is the foundation of all standing asanas.

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3️⃣Ardhakatichakrasana – Side Bend Standing Asana

1. Stand erect. Inhale and raise your right arm up till it touches your ear.

2. Exhale and bend towards the left.

3. Slide your left hand along your left leg.

4. Do not bend the right elbow.

5. Hold this standing asana for a few seconds, breathing normally.

6. Return to the starting position. Repeat this standing asana on the other side.

4️⃣Ardhachakrasana – The Half-Wheel Standing Asana

1. Stand with your legs slightly apart.

2. Place your palms on your lower back.

3. Inhale and slowly bend backward at the waist.

4. Let your head fall back, and hold this standing position while breathing normally.

5. Exhale and come back to the straight standing position.

6. This asana strengthens the lower back.

5️⃣Padahastasana – Forward Bend Standing Asana

1. Stand straight with feet slightly apart.

2. Inhale and raise your arms. Exhale and bend forward from the waist, trying to touch the floor with your palms.

3. Try to touch your knees with your head without bending your knees.

4. Stay in this standing asana for a few seconds, then slowly return to the original standing position.

6️⃣Trikonasana – Triangle Standing Asana

1. Stand with feet wide apart. Extend your arms sideways, parallel to the ground. Inhale and bend from the waist towards your right.

2. Touch your right ankle with your right fingers. Stretch your left arm up and turn your head to look at your left hand.

3. Hold this standing asana and breathe normally.

4. Return to standing position and repeat on the left side.

7️⃣Veerbhadrasana – Warrior Standing Asana

1. Stand with feet together.

2. Move your left leg to the left side.

3. Turn your left foot 90 degrees and rotate your body left.

4. Join your palms in namaskara and raise them above your head.

5. Bend your left knee at 90 degrees. Stretch your body and bend backward, forming a graceful arch.

6. Hold the standing asana and breathe normally.

7. Come back and repeat on the other side.

8️⃣Ugrasana – Intense Forward Bend Standing Asana

1. Stand erect with legs apart.

2. Exhale and bend forward from the waist.

3. Hold your ankles with your hands and try to touch the floor with your head. This deep forward bend stretches your back and legs.

4. Hold this standing asana for a few seconds.

5. Return to standing position slowly.

6. Follow with Ardhachakrasana to ease any strain.

9️⃣Vrukshasana – Tree Standing Asana

1. Stand straight and bend your right knee.

2. Place your right foot on your left thigh near the groin.

3. Balance by standing straight.

4. Raise both arms above your head and stretch them upwards.

5. Hold this standing asana while breathing normally.

6. Slowly return to the standing position and repeat on the other leg.

🌟Why Practice Standing Asanas?

Standing asanas improve body posture, strengthen legs, improve balance, and enhance focus. Regular practice of standing asanas helps in flexibility, stability, and mental clarity. Standing asanas are ideal for beginners and can be practiced daily.

🌟Tips for Practicing Standing Asanas

• Always stand erect before starting any standing asana.

• Inhale and exhale properly.

• Do not rush; perform each standing asana slowly and steadily.

• Feel the stretch in your body and hold the position while breathing normally.

• After each standing asana, return to the standing position to relax.

➡️Conclusion

Standing asanas are simple but powerful. They help improve balance, posture, and flexibility. Standing asanas like Tadasana, Trikonasana, and Vrukshasana are excellent for both body and mind. Make standing asanas a part of your daily routine. Practice regularly, stand straight, breathe normally, and feel the positive energy in your body.

🌟Standing asanas are the key to a healthy body and a calm mind. Start your day with standing asanas, and feel stronger, healthier, and more confident!