Standing poses also double as balancing poses, which tend to
work the whole body rather than one specific muscle area – making them extra
valuable. In addition to improving balance, standing poses also tend to improve
your posture.
Balancing Acts
Eagle Pose
In addition to strengthening and stretching the ankles and
calves, eagle pose also stretches the thighs, hips, shoulders, and upper back
while improving sense of balance and concentration. If you cannot wrap your
arms as described, try holding a strap between your hands with your arms
stretched forward; then move your arms into position. If balance is difficult,
try pressing the big toe of the raised-leg foot into the floor to maintain
stability. To add difficulty, lean your torso into a forward bend and press
your forearms into the raised-leg thigh.
Half Moon
Pose
Half moon pose strengthens the abdomen, ankles, thighs,
buttocks, and spine while stretching the groin, hamstrings, calves, shoulder,
chest, and spine. This pose also improves digestion, assists in relieving
stress, and improves coordination and sense of balance. Since balance will be
difficult, it may be helpful for beginners to practice against a wall.
Warrior III
Pose
This pose strengthens
the ankles, legs, shoulders, and muscles of the back, while also toning the
abdomen. There are many different variations of this pose that include shifting
the position of your arms from out to the sides (like an airplane) to directly
behind you. Balance will be difficult to achieve in the full pose, so try using
a chair as a guide.
Standing Ovations
Extended Side
Angle Pose
Side angle pose can be difficult for beginners for a couple
reasons: (1) their back heel does not stay anchored to the floor as their front
knee is bent and/or (2) once in the pose, they can't easily touch the floor
with their hand. To solve the first problem, try using a wall to brace your
back heel. For the second problem, try resting your forearm on top of the bent
knee or use a block. For a slightly more difficult variation, try clasping your
hands behind your back in bound
extended side angle pose.
Extended
Triangle Pose
This pose has been cited as therapeutic for anxiety, flat
feet, infertility, neck pain, osteoporosis, and sciatica.
Warrior I
and Warrior II
These poses are the most basic of the balancing and standing
poses.
Resources:
YogaJournal.com
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Re: Introduction to Yoga – Standing Poses
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