Standing Yoga Postures


Ardha baddha padma vrikshasana – half bound lotus tree pose

Ardha = half, baddha = bound, padma = lotus, vriksh = tree Steps: Stand in Tadasana (Mountain pose). Separate your feet about hips width apart ...
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Ardha Baddha Padmotanasana – Half Bound Lotus Standing Forward Bend

This can be quite a tricky posture so there are a few modifications that can be made throughout.  Stay standing, just work on building the ...
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Garudasana – Eagle Posture

This is a really nice posture, although it can take a little while to get the balance right. Steps: Begin in Samasthiti (Equal Standing Posture) ...
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Hasta Utthanasana- Raised Arms Pose

This posture also comes in Surya Namaskar of Hatha Yoga. Steps: Start with feet together and hands by the sides of the body (Samasthiti) Inhale, ...
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Kati Chakrasana – Waist Rotating Pose

Kati - Waist Chakra - Circle Steps: Start in Samasthiti, standing with your feet shoulder width apart, and your weight spread evenly. Inhale, raise the ...
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Malasana – Garland Posture

Other names for this posture include; deep squat, namaskar asana Steps: Start in Samasthiti (equal standing posture), with your feet slightly wider than hip distance ...
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Padangushtasana – Hand to Big Toe Posture

Steps: Start with your feet parallel and hip width apart apart. Spread your weight evenly over the feet, and contract your thigh muscles to lift ...
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Parivrtta Trikonasana – Revolved triangle posture

Parivrtta means revolved, trikon means triangle. Steps: Stand in Tadasana. Inhale and spread your feet about 3 to 3.5 ft apart (or keep the gap between ...
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Parshvottanasana – Intense Side Stretch Posture

Steps: Starting with the right foot about 3ft in front of your left, toes pointing to the front edge of your mat. Turn your left ...
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Prasarita Padottanasana A,B,C & D – Wide legged Forward bend A,B,C & D

Prasarita : Wide stance ; Pad: Foot ; Uttan : Intense stretch Prasarita Padottanasana A,B,C,D comes in the Starting sequence of Ashtanga Vinyasa Yoga. Prasarita ...
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Samasthiti – Equal Standing Posture / Tadasana – Mountain Posture

Sanksrit Translation Sama = Equal/Upright/Straight/Level/Balanced     Sthiti = Stand/Stay Tad = Mountain This is often not regarded as a posture of its own but ...
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Talasana- Palm Tree Posture – Raised Hands Posture

Tala - Palm Tree. Steps: Start with feet hip width apart, and your arms by the sides of your body. Interlock your fingers, turn the ...
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Tiryaka Talasana – Swaying Palm Tree Posture

Tiryaka - Swaying Tala - Palm Tree. Steps: Stand with feet a little more than hip width apart. Fix your gaze at a point directly ...
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Urdhva Uttanasana- Upwards Forward Bend

Steps: Start with feet together and hands by the sides of the body (Samasthiti) Exhale and bend forward from the hips, not the waist (to ...
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Urdvah Hastasana – Upward Hands Posture / Upwards Salute

This posture is Step2 and 9 in Ashtanga Surya Namaskar A Steps: Stand in Samasthiti (equal standing posture), weight spread evenly over the feet. Open ...
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Utkatasana – Fierce Posture

Also known as chair posture Steps: Start in Samathiti (equal standing posture).  Inhale and raise your arms up, perpendicular to the floor, plams touching, looking ...
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Uttanasana – Standing Forward Bend

Steps: Starting either in Samasthiti (equal standing posture), or Urdhva Hastasana (Upward hand posture). Exhale and bend forward from the hips, not the waist (to ...
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Utthita Hasta Padangushtasana/ Upright hand to big toe pose

Utthita - Upright Hasta - hand Pad - feet Angushtha - big toe Steps: Start from Tadasana/Samasthiti shift your whole weight on your left leg ...
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Utthita Parsvakonasana – Extended Side Angle Posture

Utthita = extended Parsva = side, Kon = angle Utthita Parsvakonasana Utthita Parsvakonasana variation Steps 1. Begin in Samasthiti (Mountain Pose). Exhale step your right ...
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Utthita Trikonasana – Extended Triangle Posture

Utthita means extended or stretched, trikon means triangle. Steps: Stand in Tadasana. Inhale and spread your feet about 3 to 3.5 ft apart (or keep ...
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Virbhadrasana 1- Warrior 1

Virbhadra is the name of a Warrior who was the incarnation of Lord Shiva Steps Start with the Mountain Pose. Jump or move your left ...
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Virbhadrasana 2- Warrior 2

Virbhadrasana 2- Warrior 2

Virbhadra is the name of a warrior who was an incarnation of Lord Shiva Steps Start with the Mountain Pose. Jump or walk so that ...
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Virbhadrasana 3 – Warrior 3 posture

Virbhadra is the name of a warrior who was the incarnation of Lord Shiva Steps Begin standing in Tadasana (mountain pose) with your feet hip-distance apart ...
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Vrikshasana- Tree posture

Vriksha means tree, hence the name Tree posture. Steps: Stand in Tadasana (Mountain posture - straight legs, feet together, arms by the side, chin parallel to ...
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