standing asanas 

They give you great posture, strength and balance!

Tips for good standing asanas:


• Warming-up of hips and spine are necessary.
• Move from your center (spine and belly) to the perifery of your body remaining concentrated
• Breathe calmly and deeply
• Be aware of your feet and legs, keep them active and stable all the time.
• Use the upper part of your body to elevate yourself towards the sky, lengthen your spine
• Feel the flow of energy
Vrikasana:  tree pose
Garudasana: eagle pose
Virabhadrasana II: warrior II pose 


base:

 toes touch the floor

calf

knee

tigh

Vrikasana:  tree pose
From Tadasana, (mountain pose , neutral asanas) , put your weight on your left foot.  Focus on big toe’s, fifth toe’s and heel’s contact on the ground.
Fix your eyes on one point in front of you for balance.

Open your right hip, your right knee goes to the right side and bring your heel against your left leg. The toes of the right foot remain on the floor.
Bring your hands in “pronam” the praying mudra in front of the heart.
Tighten your buttocks and activate your abdominals.
Position your foot where you want it
-it stays with toes on the floor
-bring it at calf level
-bring it at knee level
-bring it at thigh level

Breathe in; Bring your hands up above your head, palms of hands against each other
Breathe out; Relax the shoulders, coming down a bit with the arms and bend the elbows.

Stay here for 30 sec to 3 minute and breath slowly and deeply; stay active, try to keep on lengthening yourself through the spine.

Exit:
Breathe in; stretch high with the arms,
Breathe out make a gracious circle around you and put your right foot back on the floor.
Loosen the left leg that supported you; close your eyes for a moment and feel the energy in your body
Switch sides.


Phase 1

Phase 2

Garudasana:  eagle pose

Phase 1:

From Tadasana, (mountain pose , neutral asanas) , put your weight on your left foot.  Focus on big toe’s, fifth toe’s and heel’s contact on the ground.
Fix your eyes on one point in front of you for balance.
Breathe in,  bend your left knee
Bring your upper body forward, (like if you want to be seated on a bar stool)
Breathe out and bring your right thigh against your left thigh, tighten your quadriceps and keep the two thighs active; pressing one against the other all the time.
The toes of your right foot can be:
- Touching the floor
- Away from the floor

Phase 2:


Breathe in, bent your left arm at 90°, bring it in front of you; the lower arm is vertical at the center of your body. Breathe out and bent the right arm; first under then around the left arm; the right elbow stays underneath the left one; try to make your hand palms  touch each other. If this is too difficult  stay with the backside of your right had against your left arm.

Now bring the elbows a bit higher and the shoulders a bit lower.

Stay here for 30 sec to 3 minutes and breathe slowly and deeply; stay active, try to keep on lengthening yourself through the spine.

Exit:
Breathe in; unwrap the arms and spread your arms like an eagle that opens its wings,
Breathe out and release.
Unwrap the legs,
Loosen the left leg that supported you; close your eyes for a moment and feel the energy in your body.
Switch sides.


 Virabhadrasana II: warrior II pose
Stand with your feet on the right side of the yoga mat.
Step with your left foot towards the left on your mat and open your legs (the length of a leg or less if you need to).
Press your left heel in the floor and open your foot to the left, toes in left direction and bent your knee (knee comes above ankle); 
Your thorax remains straight , towards the front and your hips remain to the front.
Tighten your buttocks and activate your abdominals.

Breathe in, lengthen yourself through the spine and open your arms to each side of your  body, palms up, stretch yourself , left hand to the left, right hand to the right. Breathe out relax the shoulders but keep the arms in the same position.
Breathe in lengthen your neck and bring the chin towards your throat now  breathe out and rotate it to the left.
Stay here for 30 sec to 3 minutes and breathe slowly and deeply; stay active, try to keep on lengthening yourself through the spine.

Exit:
Breathe in straighten your left knee and bring your left foot  in the same direction as your right foot breathe out and bring your head to the front.
Breathe in and stretch your arms backwards, breathe out and bring them back next to your body and your feet together at one side of the mat.
close your eyes for a moment and feel the energy in your body
Switch sides.


Download your Mindful Energizing Yoga DVD!
Go to the online yoga page where you find all info.
I'm looking forward to practicing together with you.
Write me to let me know how you are evolving.... 

Turn back from standing asanas to Asanas

Turn back from standing asanas to Homepage

To start practicing: download the MEY yoga E-book

and subscribe to my monthly e-zine.

Enter Your E-mail Address
Enter Your First Name (optional)
Then

Don't worry — your e-mail address is totally secure.
I promise to use it only to send you MEY newsletter.