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Welcome to the Love of
Standing Hatha Yoga
Exercises,
Poses, Postures, or Asanas

A New Heart-Centered
Yoga of Light and Love

      This page gives some preliminary yoga practices for standing yoga, then gives an excellent form of standing yoga that is relatively easy, enjoyable, energizing and effective. This standing yoga generally "simulates" or "approximates" the more traditional or classical postures; and are excellent postures or exercises in and of themselves. This yoga is a type of hatha yoga exercises, postures, or asanas; and can act as a "yoga for the many". The benefits of this yoga are many, and the proof of the benefits, is in the practice.  

Preliminary Yoga Practices

done standing

Preliminary yoga practices that may be done before the standing yoga:

1. The standing relaxation-meditation pose or the mountain pose -- with the feet a comfortable distance apart, about shoulder width. The hands are relaxed along the sides.

This pose may also be called "the Pose of the Presence", and with it, the following, optional affirmations may be given:

I AM standing in the Presence of Light and Love.

I AM the Presence of Light and Love. 

I AM calling forth the tube of light around me now, and the violet fire within that tube of light. 

I AM a being of violet fire, I AM the purity God desires. 

Note: The tube of light comes down from the I AM Presence, and may be visualized about 18 feet in diameter, with a wall of about five feet thick; with the violet fire within it about 8 feet in diameter.

The wall of the Tube of Love may be visualized outside the wall of the Tube of Light.  

Note: "light" is white light, and "love" is pink love.

Stand and relax for about 1 to 4 minutes or more. 


2. Standing balance pose -- with the feet, heels together, toes apart, which can help teach us balance. The hands are relaxed along the sides.

The feet are also in the shape of a "V" for "Victory".  Also, the arms may be raised in the shape of a "V" for for "Victory" or a "Victory Pose". And the word or name of "Victory" may be repeated three or more times.

When enough, spread the feet and relax.


3. Smiling yoga -- smile and be happy.  

Note:

The letters in the word “smile” can mean: sending my infinite light everywhere, or sending minfinite love everywhere

Optional affirmations:

I AM a beautiful smile, and I AM sending my infinite light everywhere.

I AM a beautiful smile, and I AM sending my infinite love everywhere.

Remember: Things go better with a smile. Let us smile and many will smile with us.

The following is a happy, smiling video by Wai Lana:

Smile and Be Happy 

(About 7 minutes, 32 seconds long)


4. Laughing yoga, hasya yoga, or good humor yoga -- with the four good humor sounds:

Ha Ha Ha, He He He, Ho Ho Ho, and Hu Hu Hu.

Laugh with these four good humor sounds in any good, creative way. Laugh in any other good way.

Remember: Things go better with laughter. 

Laugh and many will laugh with us. 

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Standing Hatha Yoga

Exercises, Poses or Asanas

Some of the features of the following standing hatha yoga are:

1. We may begin by learning one or two postures, or the first "foundational four", which can be plenty in the beginning; especially if we practice them four or more days a week. Then we may gradually learn one or two more postures at a time, for up to 18 postures. 

Note: Practicing the Four Preliminary Practices and the first Four Foundational Postures, four or more times a week, can be a significant practice and can give us significant health and spiritual benefits.  

2. Most of the exercises are done in four parts, steps or stages. Each part, step or stage has its benefits.

3. These standing postures are excellent exercises in and of themselves, and "approximate" or "simulate" the more traditional or classical postures. These standing postures generally help to prepare us to do the more traditional postures. 

4. "Poses" 3 to 16 are usually done in pose and counterpose. In the pose the emphasis is for the trunk of the body to be bent forward, and in the counterpose the emphasis is for the trunk of the body to be bent forward.

5. We may learn these postures, practice them, and share them with others, or teach them to others. 

6. These postures may be done at home, at the office or work, when appropriate, or outside in a gentle sun or in the shade. This yoga may be practiced as part of any path or organization. It is also good for partners, couples, or classes. 

7. They may be done in "regular clothes", although looser clothes is generally preferable. 

8. The complete set is generally done in an excellent order, from 1 to 18. This order may be changed or varied, if desired. 

Note: No video is available yet, but hopefully soon. 

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Things go better with yoga.

"Learn to love to do well, and you shall."

Casimir Poseidon

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The Standing Postures

How to practice the following standing postures:

       We generally begin each exercise or posture with the standing relaxation-meditation pose or mountain pose, standing in a good posture, with the feet spread a comfortable distance apart, about shoulder width, and the hands relaxed along the sides.  

1. The Standing Pose of Salutation,

The Beautiful Bow, or,

The Gracious Greeting

(To the Presence or Divinity within each other; the teacher, if there is one; and to Presence or Divinity within ourselves)

Begin with the standing relaxation-meditation pose, or mountain pose, or pose of the Presence.

1. Bring the hands to the heart, palms together, in the heart-centered position or prayer position, gradually breathing in, 

2. Keeping the hands at the heart, bow down, gradually breathing out, 

3. Come up, gradually breathing in, 

4. Lower the hands to the sides, gradually breathing out.

We may repeat this pose of salutation as desired, 2 to 4 times or more.  

Note: This pose is also the "typical greeting" between yoga practitioners. Just add "namaste" in Part 2.

Namaste means: I greet the Divinity within you or the Presence within you.  

The following is fabulous, fun song:

Namaste Song led by Wai Lana. A marvelous, fun song, sung by groups of individuals from various parts of the world. 

(5 minutes, 43 seconds long)


2. The Standing Pose of Salutation to the Sun 

The Standing Sun Salutation, 

The Beautiful Bow to the Sun, or,

The Gracious Greeting to the Sun

Begin with the standing relaxation-meditation pose or mountain pose.

1. Bring the hands to the heart, palms together, in the heart-centered position, or prayer position, gradually breathing in, 

2. Keeping the hands at the heart, bow down, gradually breathing out, 

3. Come up, flare out the hands, with the palms facing forward, near the shoulders, and gently bend backwards, while gradually breathing in, 

4. Come forward or upright, and lower the hands to the sides, gradually breathing out.

We may repeat this pose of salutation as desired, 2 to 4 times or more. 

Note: Also, the ideal is to generally do this exercise in a gentle sun, facing the sun, but not looking directly into the sun, except at sunrise or sunset.


3. The Standing Shoulder Stand Pose

Begin with the standing relaxation-meditation pose or mountain pose.

1. Bring the hands to the heart, palms together, gradually breathing in, 

2. Gradually bring the palms of the hands to the lower back, bowing down, gradually breathing out, 

3. Come up, keeping the hands on the the lower back, gradually breathing in, and gently bending backwards,

4. Gradually come forward to an upright position and lower the hands to the sides, gradually breathing out. 

Repeat if desired.


4. The Standing Half Fish Pose or

Arched-Back Pose 

Begin with the standing relaxation-meditation pose or mountain pose.

1. Bring the hands to the heart, palms together, gradually breathing in, 

2. Gradually bend the legs somewhat at the knees and bring the palms of the hands to the back of the thighs, gradually breathing out, 

3. Gradually bend back, arching the back, keeping the hands on the back of the thighs, gradually breathing in,

4. Gradually come forward to an upright position and bring the hands up along the sides, gradually breathing out. 

Repeat if desired.


5. The Standing Crane Pose or

Down to the Earth and Up to Heaven Pose

Begin with the standing relaxation-meditation pose or mountain pose.

1. Bring the hands to the heart, palms together, gradually breathing in, 

2. Gradually bend forward toward the Earth, and reach for or touch the toes, gradually breathing out, 

3. Come up, raising the hands above the head, up to Heaven, gradually breathing in, 

4. Gradually lower the hands to the sides, breathing out. 

Repeat if desired.


6. The Standing Bow Pose

(The body is bent in the shape of a bow with the arms as the string of the bow, and the hands reaching toward the ankles.)

Begin with the standing relaxation-meditation pose or mountain pose.

1. Bring the hands to the heart, palms together, gradually breathing in, 

2. Gradually bend the legs somewhat at the knees and let the arms relax along the sides, with the palms somewhat facing the sides of the thighs, gradually breathing out, 

3. Gradually bend back, arching the back, with the hands reaching toward the ankles, gradually breathing in,

4. Gradually come forward to an upright position with the arms relaxed along the sides, gradually breathing out. 

Repeat if desired.

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The following list is the rest of the postures and will be explained as time permits. For the time being, practicing the first six postures can be plenty, especially if they are repeated, and done twice a day, and four or more times a week. 


7. The Standing Topsy Turvy Pelvic Pose -- a standing shoulder stand with the hands supporting the hips instead of the lower back, as in #3. 

8. The Standing Fish Pose 


9. The Standing Plow Pose -- Done the same as the standing crane pose, #5

10. The Standing Resurrection Pose or the Torso Lift Counterpose -- 

The supported resurrection pose (with the two hands and arms)


11. The Standing Yogic Symbol Pose or Mudra Pose             

12. The Half-Wheel pose


13. The Standing (Sitting) Crane Pose -- done the same as the standing crane pose, #5

14. The Standing Leg Lift to the Back Pose or Grasshopper Pose -- three variations

        One leg

         Other leg

         Both legs


15. The Standing pose of firmness and luster or Inverted "V" Pose 

16. The Kneeling Pose of firmness and luster (done standing)


17. Five-Pointed Star Triangle Pose

18. The Standing or Sitting Complete Relaxation Pose or Peace Pose or Shanti Pose

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Ending: It is generally best to end any session or class with the "complete, standing or sitting relaxation-meditation pose" with the hands and arms relaxed along the sides or on the thighs. Then strive to relax each part of the body beginning with the feet up, staying in this relaxed position approximately 1 to 4 minutes, or as long as one likes. 

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With one repetition each, the first four foundational postures above can be done in about four minutes. 

The first four postures can be an excellent start, especially if we repeat them 2 to 4 times, and do all four postures four or more times a week.

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Practice

Remember:

Practice makes perfect.

Practice brings progress

Practice makes things easier and better.

Practice brings many benefits. 

The proof is in the practice. 

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God bless you, we thank you!


In God's Service, I AM,

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The will of the 'I AM' is that each one of us is a Star. 

The Mighty 'I AM' Presence within us is a Great Love Star. 

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