Standing Postures

Tadasana

Mountain Pose

1. With feet slightly apart and big toes facing inward and pressing down, stand erect, dividing weight equally between heels and balls of feet.
2. Contract thigh muscles to lift kneecaps. Raise torso up from waist, while relaxing and lowering shoulders.
3. Inhale and exhale deeply while focusing slightly ahead.

Namaste

Prayer Pose

1. Begin in Mountain Pose.
2. Place hands in “prayer position” in front of chest, with elbows lower than hands and fingers pointed toward sky.

• Note: Reverse Prayer Pose places hands behind back.

Squat Pose

1. Begin in Mountain Pose.
2. Stand with feet slightly farther apart than hips, toes pointed forward.
3. Bend forward. Place hands on ground, palms down.
4. Bend legs and lower hips toward floor.
5. Lower heels to floor. If heels don’t touch the floor, place a rolled-up blanket or towel beneath your heels.
6. Place hands in Prayer Pose, pushing elbows against inner legs.
7. Hold and breathe.
8. Return hands to floor and roll back up slowly, returning to Mountain Pose.

Ardha Chandrasana

Half-Moon Pose

1. Begin in Mountain Pose.
2. Raise hands over head, palms touching.
3. Lock lower body by raising kneecaps and tightening thighs.
4. Reach out of waist and bend to left. Hold and breathe.
5. Return to neutral upright position.
6. Repeat on opposite side.

Trikonasana

Triangle Pose, Happy Pose

1. Stand with feet three feet apart, right foot turned out 90° and left foot turned in about 30°.
2. Inhale and extend arms to form a “T” shape.
3. Exhale while bending to right, lowering right hand to right shin and extending left arm upward to sky, while looking at left thumb. Breathe and deepen bend.
4. Rotate arms back to “T” position, rest, repeat on opposite side. If the neck feels strained, allow gaze to drop toward foot.

Parsvakonasana

Side Angle Stretch

1. Stand with feet about three feet apart, with left foot forward and right foot turned out at a 90° angle.
2. Bend right leg to form right angle with floor while leaning into stretch, with right side of body moving toward right thigh and right hand reaching behind right foot, and left arm extending up and over head in straight line with body and left leg. (Note: Lower forearm may also rest on the bent leg’s thigh for more support.)
3. Breathing deeply, look up toward left arm.
4. Return to Mountain Pose, then repeat on opposite side.

Virabhadrasana 1

Warrior Pose 1

1. Start in Mountain Pose.
2. Step forward with right leg, bending at knee, with knee over ankle.
3. While inhaling, bring both arms forward and overhead, with palms touching.
4. With left heel grounded and left leg straight, look up toward hands. Breathe, expanding chest.
5. To release posture, step forward with left leg, returning to Mountain Pose.
6. Repeat on opposite side.

Virabhadrasana 2

Warrior Pose 2

1. Start in Mountain Pose.
2. Stand with feet about three feet apart, with right foot turned out at a 90° angle and left foot turned in 30°.
3. While inhaling, extend arms to a “T” position.
4. With left leg straight and left heel grounded, bend right leg into a right angle, with right foot under right knee.
5. Relax shoulders and look at right hand. Breathe.
6. Step up with left foot back into Mountain Pose.
7. Repeat on opposite side.

Virabhadrasana 3

Warrior Pose 3

1. Start in Warrior Pose 1.
2. Lean forward while lifting back leg, extending arms in front of body.
3. Looking at hands, hold arms and lifted leg parallel to the ground. Breathe.
4. Return to Mountain Pose.
5. Repeat on opposite side.