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Standing Āsanas

Tāḍāsana, Vṛkṣāsana, Ūrdhva Hastasana, Pādāṅguṣṭhāsana, Utkaṭāsana, Utthita Trikoṇāsana, Utthita Pārśvakoṇāsana, Prasārita Pādottānāsana, Vīrabhadrāsana 1 and 2

Tāḍāsana (Mountain Pose)

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  • Stand straight on the mat with your feet positioned close together.

  • Inhale and lift both arms overhead, interlocking your fingers with palms facing upward.

  • Gradually rise onto your toes, lifting your heels while maintaining your balance, and feel the stretch from your toes to your fingertips. Breathe normally as hold this posture.

  • To release, exhale and gently lower your heels back to the mat while bringing your arms down to return to a standing position.

Vṛkṣāsana (Tree Pose)

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  • Begin in Tāḍāsana (Mountain Pose). Spread your toes and firmly press your feet into the mat while engaging your core and leg muscles.

  • With your hands resting on your waist or hips to maintain the balance, place your right foot to rest on your left thigh or shin, making sure to avoid the knee. Focus at one point in front of you to not lose the balance. 

  • When you find your balance, either bring your hands to your heart or stretch your arms overhead in Añjali Mudrā.

  • Hold this position for several deep breaths, return to Tadasana and repeat with the other leg. ​​​

Ūrdhva Hastasana (Upward Salute)

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  • ​Begin by standing at the top of your yoga mat with your feet together and arms relaxed by the side of your body and inhale deeply.

  • As you exhale, slowly extend your arms over and above your head toward the sky, keeping them straight.

  • Hold this position for several deep breaths, and with each breath focus on lengthening your spine. To release, slowly exhale and bring your arms down next to your body. 

Pādāṅguṣṭhāsana (Big Toe Pose)

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  • Stand straight on top of your mat, keep your arms by your side, and inhale deeply.

  • Now, as you exhale, bending your upper body forward, from the hip joint, keeping your head and back in one line. Hold the right big toe with your index and middle finger between the second toe and big toe of the right foot and left foot.

  • If you have trouble holding your big toes, slightly bend the knee.

  • Keep breathing normally, and move your elbows outward away from your body, try bringing your head closer to the knees.

  • To release, inhale, and release your hands, come up slowly vertebra by vertebra.​

Utkaṭāsana (Chair Pose)

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  • Stand on top of yor mat in Tāḍāsana (Mountain Pose).

  • Inhale and stretch your hands in front of your chest and move them up by the sides of your ears.  

  • Exhale and bend your knees, push your pelvis down, as if you are sitting in a chair.

  • Maintain the pose as long as you can by keeping your hands straight over and above your head. To release inhale and slowly come to the original position.

Utthita Trikoṇāsana (Triangle Pose)

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  • Stand straight on the mat with your feet hip-width apart and arms relaxed side of your body.

  • Keep your feet apart, maintaining one leg's length between the legs.

  • Turn your right foot out 90 degrees while slightly turning the left foot inward. Inhale and raise your arms parallel to the ground with palms facing down.

  • Exhale and bending from the hip extend your torso forward. Place your right hand on your shin, ankle, or beside your right foot, wherever you can reach comfortably. Make sure both the knees are straight. Keep the left arm straight upward towards the ceiling, ensuring both arms are aligned with your shoulders. Hold for a few breaths.

  • To release, inhale and lift your upper body to the standing position.

  • Repeat with the other leg. 

Utthita Pārśvakoṇāsana (Extended Side Angle Pose)

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  • Stand straight on the mat with your feet hip-width apart and arms relaxed side of your body.

  • Keep your feet apart, maintaining one leg's length between the legs.

  • Turn your right foot out 90 degrees while slightly turning the left foot inward. Inhale and raise your arms parallel to the ground with palms facing down. Bend your right knee and make sure it is aligned with the right foot. 

  • Place your right hand next to your right foot and reach your left arm overhead, making sure your arms touch your ears and your chest faces forward. Focus on your left fingertips and maintain your for as long as you comfortably can.

  • To release, inhale and lift your upper body to the standing position.

  • Repeat with the other leg. 

Prasārita Pādottānāsana (Wide-Legged Forward Fold)

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  • Begin in Tāḍāsana , stand straight on the mat with your feet hip-width apart and hands on your waist.

  • Turn your toes slightly inward and your heels slightly outward.

  • Lengthen your body by extending upward towards the ceiling and gently bend from your hips by making sure that the lower back is not arching.

  • Place both the palms on the floor, right below the shoulders. Palms should be in line with the feet, fingertips pointing forward.

  • As you exhale, tighten the core, and slowly try to place the crown of your head on the floor. 

  • Make sure the entire body weight is on the legs and not on the crown of the head. 

  • Hold the position for as long as you comfortably can.

  • To release, slowly lift your head off the mat, slowly lift the torso, make sure while you are coming up the spine is straight. Slowly join your feet together and back to Tāḍāsana. ​

Vīrabhadrāsana (Warrior Pose 1)

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  • Stand straight on the mat with your legs 3 to 4 feet apart.

  • Turn your right foot forward at 90 degrees, while keeping your left foot turned inward, make sure the right-heel is at the centre of left foot.

  • Deeply inhale and raise your arms parallel to the ground with palms facing upwards. Bend your right knee by making sure that the right knee is aligned with the right foot.  

  • Now stretch your arms and join your palms above your head (Making Namaske with palms above the head)

  • Slowly move your pelvis down and look up to your palms. Keep breathing and keep pushing your pelvis down and hold the position for as long as you comfortably can.

  • To release exhale deeply and come back to the standing position and slowly put your hands down.

  • Repeat on the other side by bringing your left leg forward and right leg back.

Vīrabhadrāsana (Warrior Pose 2)

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  • Stand straight on the mat with your legs 3 to 4 feet apart.

  • Inhale and raise both the arms parallel to the floor, palm facing down and turn your head to the right side.

  • Turn your right feet at 90-degree angle and left foot slightly inward. Bend your right knee by making sure that the right knee is aligned with the right foot.  

  • Try to hold the posture for 30-40 seconds and breath deeply and normally.

  • To release, exhale and slowly lower your hands and come to the standing position.

  • Repeat with left leg this time.

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