Standing Yoga
Standing Hatha Yoga
Exercises, Postures, or Asanas
This page gives an excellent form of standing yoga that is relatively easy, enjoyable, energizing and effective. This standing yoga is based on kriya hatha yoga.
Some of the features of this yoga are:
1. We may begin by learning one or two postures, or the first "foundational four", and then gradually learn one or two more postures at a time, for a total of 18 postures.
2. They are generally done in an excellent order, from 1 to 18.
3. Most of the exercises are done in four steps or stages. Each step or stage has its benefits.
4. These standing postures are excellent exercises in and of themselves, and "approximate" the more traditional or classical postures.
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How to Practice:
We generally begin each exercise or posture with the standing relaxation pose or mountain pose, standing in a good posture, with the feet spread a comfortable distance apart, about shoulder width apart, and the hands relaxed along the sides.
1. The Pose of Salutation or
The Sacred Salutation or
The Gracious Greeting
We generally begin each exercise or posture with the standing relaxation pose or mountain pose, standing in a good posture, with the feet spread a comfortable distance apart, about shoulder width apart, and the hands relaxed along the sides.
(4 steps or stages)
1. Bring the hands to the heart, palms together, 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. .
2. The Sun Salutation
The Sacred Salutation to the Sun
Begin with the standing relaxation-meditation pose or mountain pose.
(Two sets of four steps or stages)
Note: The first four steps or stages is bringing the hands to the four upper chakras or spiritual centers.
1. Bring the hands, palms together, to the crown chakra,
2. Bring the hands, palms together, to the third eye chakra or forehead chakra,
3. Bring the hands, palms together, to the throat chakra,
4. Bring the hands, palms together, to the heart chakra,
The next four step or stages are four basic movements:
1. Keeping the hands at the heart, bow down, while gradually breathing out,
2. Come up, flare out the hands, with the palms facing forward, and the back bending backwards, while gradually breathing in.
3. Then do a forward bend, with the hands reaching toward, or touching the floor, while gradually breathing out,
4. Then lift the hands in praise or victory, while gradually breathing in.
Then lower the hands to the sides, standing in the complete relaxation-meditation pose or mountain pose.
Repeat if desired.
Note: Also, the ideal is to generally do this whole exercise in a gentle sun, facing the sun, but not looking directly into the sun.
3. The Standing Shoulder Stand
(4 steps or stages)
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 top of the buttocks or kidney areas, bowing down, gradually breathing out,
3. Come up, keeping the hands on the buttocks, gradually breathing in, and bending backwards,
4. Gradually come forward to an upright position and lower the hands to the sides, gradually breathing out, to the standing, relaxation- meditation pose or mountain pose.
Repeat if desired.
4. The Half Fish Pose or
Arched-Back Pose
(4 steps or stages)
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 back of the thighs, gradually breathing out,
3. Gradually bend back, keeping the hands on the back of the thighs, gradually breathing in,
4. Gradually come forward to an upright position and lower the hands to the sides, gradually breathing out, coming to the standing, relaxation meditation pose or mountain pose.
Repeat if desired.
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Ending: It is generally best to end any session or class with the "complete, standing, relaxation-meditation pose" or mountain pose with the hands and arms relaxed along the sides. Then strive to relax each part of the body beginning with the feet up, staying in this relaxed position approximately 2 to 4 minutes, or as long as one likes.
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With one repetition each, the four postures above can be done in about four minutes.
The four postures above 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.
More postures will be added as time permits, for a total of 18 postures.
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