Easy standing yoga poses Benefits and precautions

Easy and standing yoga poses Benefits and precautions:-

The yoga asana which are performed by keeping one or both the feet in the ground and moving the rest of body are known as standing asana.

1.       Tadasana (mountain pose):-
How to perform:-

* Stand erect such that your head, backbone and limbs are aligned vertically, shoulders should be parallel to the ground.
* Take a deep breath, slightly lift your heel, upper arms, and try to stretch whole body upwards.
* Hold one for 5-10 min as a beginner.
* Exhale and relax the whole body.

Benefit: -
1. Correct the body posture.
2. Helps in increasing height.
3. Relieves back pain.

Precautions:-
1. People with low blood pressure should avoid this asana.
2. Pregnant women should not do this.

2.       Vrikshasana (Tree Pose):-
How to perform:-

                                                                

      * Stand in erect position. Upper arms touched the body and feet’s together.
* Keep your left leg straight and slowly try to bring your right leg up and place it on the left thighs with toes of right leg pointing downwards. You can use your hands in order to do so.
* Once the legs are in correct position. Move your hands above the hand and try to join them in order to make “Namaskar Position”. Exhale and Inhale steady in this position.
* Staring at a particular thing helps in maintain balance. Try it.
* If you are beginner try to be in the position at least 1 min and then gradually increase the time.
* Do the same pose by altering the leg.

Benefits:-
1. Improves focus and concentration.
2. Stretches whole body from head to toe.
3. Increases balance and stability.
4. Cures flat foot.
5. Improves posture.

Precautions:-
1. If you suffer from insomnia do not perform this.
2. People with migraine high or low blood pressure are not advised to do this yoga.

3.       Urdhva Hastanasana (Upward Salute):-
How to perform:-

                                            

      * Stand erect, eyes looking straight ahead, feet together, upper pointing downwards touching the body.
* Inner lock your fingers, slowly inhale and raise your hands, stretching your body.
* Take the hands as much back as possible hold the breadth.
* Exhale and Relax.
* Do this 3- 4 times as a beginner.

Benefits:-
1. Boost metabolic process by compressing it.
2. Relieves anxiety and fatigue.
3. Regulates the blood flow which further aids in healthy skin, and better muscle and bone growth.

Precautions:-
1. If you have shoulder or neck injury etc. not perform it.
2. Do not overstretch if you feel pain than relax.

4.       Trikonasana (Triangle pose):-
How to perform:-

                                                       

      * Stand erect , spread your legs 3-4 feet apart from each other, raise your hand such that your both hands and shoulder are same straight line and parallel to the ground.
* Inhale slowly as much air as possible.
* Slowly exhale by bringing right hand downwards in order to touch the left toes.
* While doing this make sure that your left hand is n same line as shoulder.
* Your eyes should be in direction of the left hand.
* Relax and repeat the same procedure with the left hand as well.
* Do this 3-4 times thought each hand as a beginner.

Benefits:-
1. Stimulates the nervous system.
2. Improves the work of respiratory system.
3. Helps to increase height.
4. Stretches and strengthens arms, legs, neck, ankle and knees.
5. Regulates the menstrual problem.

Precautions:-
1. Do not perform if you have low or high blood pressure issues.
2. This should be avoided if having migraine pain, back and neck injury.
3. Pregnant women should do this with utmost care.

5.       Urdhva uttanasana:-
How to perform:-

                         

      * Stand straight, keep both feet together. Balance your body weight equally on both legs.
* Move your hands upward and inhale slowly.
* Bend your waist in order to touch your fingers to toes.
* Keep your hands and legs straight. Do no bend knees or elbows.
* Exhale while bending, the moving down.
* Relax and repeat 3-4 times.

Benefits: -
1. Regulates blood circulation.
2. Strengthens the lower body.
3. Helps in digestion.
4. Relieves anxiety and stress.
5. Stretches hamstring, calves and hips.

Precautions:-
1. Pregnant women are not advised to perform this.
2. If you have spine, ankle and knee injuries you should avoid this altogether.

6.       Natarajasana(The lord of dance pose):-
How to perform:-
                                    

      * Stand erect. Put whole body weight on right leg, bend the knee of your left leg
* Raise in backwards use your left hand in order to do so.
*Use your right hand to maintain the balance. Put it in such a way that your whole body is balanced.
* Stare at a particular thing which is in front of you in order to keep balance.
* Relax and repeat with another leg.
* Breath slowly while doing this pose.

Benefit:-
1. Improves Flexibility.
2. Helps in weight reduction.
3. Improves the overall posture of the body and creates balance.
4. As this pose results in expansion of abdominal regions. Hence, the digestion is improved.
5. Sharpens memory and concentration.

Precautions:-
1. Person suffering from low blood pressure should avoid this.
2. Excessive stretching is not advised the beginning.
3. Take help of somebody if required.