My Journey from “I Can’t” to “I Did It!” with yoga poses easy standing
My perception was that yoga was not my thing. I would look at the images of individuals who were knotted into knots that do not make any sense and I would be discouraged. I was stiff, my balance was shaky and I could never imagine reaching a state of zen. However, later a friend persuaded me to get rid of the complicated movements and simply begin with the base: easy standing yoga positions. This change of mind made everything different.
I found that the strongest and the most convenient positions are those that we stand on our two feet. These poses not only opened the door, but they also developed not only physical power and flexibility, but also an immense confidence. In this article, I would like to reveal the specific simple standing yoga positions which allowed me to create a sustainable and happy practice with the ground up. They do not need any fancy equipment, they only need a bit of space and a desire to experiment.
Why Standing Poses Becomes My Game-Changer.
I would like to know why paying attention to standing postures has been so resourceful to me as a total beginner before we plunge into the poses. In a study, the American Council on Exercise (2020) emphasized the fact that a regular yoga routine has been shown to greatly enhance functional movement as well as balance and muscular endurance. I felt this firsthand.
Standing poses are essential since they will instruct you on how to ground yourself. They train the huge muscle groups in your legs and your core, providing a base upon which all the others rest. For me, this was crucial. It was not only that I was stretching, I was learning to stand squarely on my own two feet, on and off the mat. They create heat in the body, raise circulation, plus energy level- ideally a morning wake up or afternoon slump. And the best thing is that they are highly flexible. When I was not able to touch my toes, I just bent my legs. It was the intention and not the perfection.
Foundations of Success: 3 Pre-Startup Tips Before You Start.
My personal experience demonstrates that I could have done better on day one, which is why here are three things I would have known:
Focus on Your Feet: Rooting in the Ground Ready: Separate the toes and pretend like you are rooting them in the ground. The mere awareness of this nature has a drastic effect on balance.
Connect Your Core: Imagine you are drawing your belly button towards your spine. It does not involve sucking in but rather developing a supportive corset of muscles that helps to support your lower back.
Breathe, Breathe, Breathe: and this was my worst lesson! The last thing I did when I felt as though a pose was difficult was to hold my breath. Slow, deep breaths are also something to learn to relax the nervous system and allow you to stay longer in the pose.
The 10 Easy Standing Yoga Poses That Have Changed My Practice.
These are the ten poses that I used in the foundation of my practice. I have explained them in the same way I was taught to do them, and with few modifications I followed.
Mountain Pose (Tadasana)
It appears to be so easy, and Tadasana is the prototype of any easy standing yoga pose. I was taught that the pose you take influences all other poses.
How I Do It: I have my feet in a position where there is contact of the big toes and the heels are somewhat separated. I swing back and forth until my body is firmly supported on my two feet. I use the muscles of my thighs, and I can feel my knees lifting. The belly button is pulled in, the shoulders pulled down the back, and the neck stretched. Here I breathe deep a few times, looking upon myself as a mountain rocky and strong.
Standing Forward Bend (Uttanasana)
It was my source of relieving my back and hamstring tension. It is a wonderful relaxer of the mind.
How To Do It: It comes out of mountain pose, I inhale and bend forward at my hips (not my waist) to fold. I used to bend my knees softly at the beginning in order to cushion my hamstrings. I hang my head and either hold onto my elbows or block my hands on the floor (or on a block in case the floor is very distant).
Chair Pose (Utkatasana)
This is the final leg strengthener! I refer to it as my invisible chair and it does not fail to warm up my thighs and glutes.
How I Do It: Mountain Pose I stand in Mountain Pose, inhale and lift my arms over my head. I sit back and down, as I give a breath at a chair behind me. I make it a point to ensure that I have my knees in the back and my weight resting in the heels. I aim only to hold on to it at first, the heat accumulated.
Warrior I (Virabhadrasana I)
This position gave me a sense of power and stability. It is an awesome lunge that stretches the hips and chest besides creating endurance.
How I Do It: I put one foot backwards with the other foot facing out at approximately 45 degrees. I flex my front knee in such a way that it is directly over my front ankle. I grind on the outer part of my back foot. Then I make sweeps of my arms over my head, with my shoulders loose. I experience a warm stretch on my hip flexors and a strengthening of my legs.
Warrior II (Virabhadrasana II)
Whereas Warrior I is a feeling of powerful charge, Warrior II is strong and stand firm, as I can do whatever I want to.
How I Do It: I stand in a wide-legged position with slightly turned forward right and inverted left toes. I flex my right knee above right ankle with my thigh being parallel to the ground. My arms are stretched parallel to the floor, where I look through my right fingertips. My hips and shoulders remain open towards the side of the room.
Extended Triangle Pose (Utthika Trikonasana)
This was the attitude that ultimately lent me some sense of length and space in my body. It is a marvelous workout of the hippies of the waist and the ham strings.
How I Do It: Since warrior II, I straighten my front leg. I am hanging on my hip, and then forward and down to the shin, a block, or to the floor, with my front hand. My best arm is straight to the ceiling, and there is one long beautiful line on the way of my left foot to my left fingertips.
Tree Pose (Vrksasana)
It is the standard pose of balance, and it was the most informative of all in teaching me of concentration. It’s okay to wobble–I still do!
How I Do It: I begin with Mountain Pose. I put all of my weight on my ankle, calf or inner thigh (never the knee) and put the sole of my other foot on that ankle, calf, or inner thigh. I sit somewhere on the floor or wall to concentrate on (a drishti), I put my hands over my heart, and breath. When I get on my feet, I may swing my arms about like leaves.
High Lunge
A moving posture that enhances the lower body and strengthens my balancing skills. It is like a dynamic, on the edge of action Warrior I.
How I Do It: Starting in a standing forward bend, I move one foot backwards in a lunge. I have a 90 degree knee bend and the other leg is straight and sturdy at the back. I take my torso erect and raise my hands above my head and ensure my core is in action to safeguard my lower back.
Utkala Konasana (goddess Pose)
I feel powerful and happy in this position. It is a squat with wide-legs that open hips and inner thighs.
How I Do It: I put my feet wide askew, with the toes turned out. I crouch, and I hunk my hips down, as though I were sitting in a chair. I also keep my knees in the same direction with my toes. My arms may be in goalpost position or wide. I have it and I know the strength in my legs.
Half Moon Pose (Ardha Chandrasana)
I would be frank, this was very formidable initially. However, after practice, it turned out to be my preferred one in terms of gaining confidence and core strength.
How I Do It: I begin at Triangle Pose. I flex forward with the knee, rest the hand which is in front of me (essential to me) on a block, and gradually raise the back leg until it is at right angles to the floor. I make myself open-hipped, chest-opened, my top arm to the sky. It is a difficult trade off to make, and the sense of achievement is enormous.
Weaving It All Together: This 10-Minute Flow You Can Do Anywhere.
This is a very brief routine that I still follow nearly every day. It connects some of these simple standing yoga poses in the flowing, invigorating practice.
Begin by 5 deep breaths in Mountain Pose.
Breath in arms up, breathe out into Standing Forward Bend (3 breaths).
Breathing Breath in, step back to High Lunge on the right side (hold 3 breaths).
Move to Warrior II (hold 3 breaths).
Pour into Extended Triangle Pose ( 3 breaths).
Slowly enter into Tree Pose on the left (hold 5 breaths).
Step forward Standing Forward Bend.
Replay the sequence on the left side.
Your Questions, Answered! My FAQ on Easy Standing Poses
Q1: I have terrible balance. Can I still do these poses?
Absolutely! My balance was terrible in beginning. Be supported on a wall or a chair. With your back against a wall, stand in Tree Pose. In Half Moon, back foot supported by wall. It is not a shame to use props they allow you to develop strength in a safe way.
Question 2: What is the duration of each pose?
Start with 3-5 deep breaths. That’s usually about 15-30 seconds. When you become stronger, you can train yourself to hold a 5-8 breath. Listen to your body.
Q3: I experience pain in my knees when posing in such poses as Chair or Warrior. What should I do?
First, check your alignment. Breathing: In Chair Pose, you just need to ensure that you see your toes before your knees. In case you are not able to, move your weight backward. When in pain, there is no need to endure. Back away the depth of the pose or leave it out and seek health care advice.
Q4: What is the most appropriate time of day to perform these standing poses?
I adore them during the mornings because they give my body more power in the morning. They are also fab in the afternoon as a natural stimulant as opposed to grabbing another cup of coffee.
Q5: What is the frequency at which I should practice to realize results?
Regularity is more significant than time. I began with 10 minutes 3 times a week. That little of it was just enough to start feeling stronger and more flexible in a couple of weeks.
These simple standing yoga poses made turning out to be one of the greatest decisions I had ever made in life as far as my physical and mental health was concerned. It showed me that yoga is not the best person in the room; it is coming to yourself, just as you are. And, spread out your mat, inhale, and experience these foundational postures. Your better, more complete, and confident you is out there on your two feet waiting to be discovered.