This is the basic standing posture and starts and ends all standing postures. Stand with your feet together, toes pointing forward, and arms at your sides. Your body weight should be evenly distributed between the toes and heels and from right to left. Hold for several breaths; breathing rhythmically
I like to combine this with a full body stretch and warm-up. As you inhale, raise your arms above your hands, bring your hands together above your head, and stretch upward feeling a tug on your spine and lower arms.
To hold. Exhale and lower your arms to your sides. Repeat several times. Then, with your arms loose at your sides, roll your shoulders forward, up to your ears, toward the center of your back, and down several times.
Repeat in the opposite direction. Finally, with your arms still loose at your sides, bend your head forward with your chin close to your chest, and then turn your head so that your right ear is toward your right shoulder keeping your chin level and your eyes facing forward.
To hold. Back to the center. Turn your head to the left. Hold and return to the center. I also like to do this at the end of my standing routine to detect any tension in the neck or shoulder muscles.
Benefit: Improves posture, develops strength and develops endurance; key elements necessary to perform all standing postures.
Stand with your feet parallel and shoulder width apart, arms relaxed at your sides. Inhale and raise your arms up from the sides by interlocking your fingers up over your head.
Stretch up to the ceiling. To hold. Exhale and bend to the right side, bending from the hips, with the left arm close to the ear. To hold. Inhale and stretch to the ceiling. Exhale as you repeat on the other side. To hold. Inhale and stretch to the ceiling. To hold. Exhale and relax your arms at your sides.
Benefit: Stretches and tones the sides of the body, massages the liver when stretched to the right and the spleen when stretched to the left.
Bend Forward Standing
Stand with your feet at least hip-width apart, arms relaxed at your sides, and your knees slightly bent. Inhale as you stretch your arms out to your sides and over your head. As you exhale, lean forward from your hips, keeping your back flat.
Then allow your upper body to loosen and hang down. Bend your knees until your fingertips touch the floor. Allow your head to hang down and your arms to hang loose. To hold. Inhale and slowly lie down to stand up.
Benefit: Relieves tension in the lower back, gently stretches the spine and hamstrings; it also has a calming effect on the system; refresh your mind and clear your head.
Stand tall, with your feet hip-width apart. Inhale and raise your arms directly in front of you. Exhale and bring your arms behind you and put your hands together.
Interlace your fingers with your palms facing each other. Inhale, lift the chest, lift your chin slightly, and gently bend back as far as you can. Stretch your elbows and keeping your hands clasped, move your arms away from your buttocks.
Look Up Keep your glutes firm, your tailbone underneath, and your knees soft. To hold. Exhale and lean forward slowly from your waist, until your upper body is perpendicular to your legs, or as close as possible.
Again, gently raise your arms up and back, keeping your hands clasped. Put your chin to your chest. You will feel a good stretch through your spine and, if you really do, in your legs and arms. To hold. Inhale and slowly roll into your starting position, one vertebra at a time.
Advantage: stimulating; improves breathing; tones arms and back; improves posture and stretches the muscles of the chest and spine; Increase flexibility.
Stand tall, with your feet hip-width apart. Inhale, raising your arms in front to shoulder height. Exhale and rotate your arms to the right. Draw your left hand towards your right shoulder.
Focus on your right hand as you rotate as far as you can. To hold. Inhale and return to the front. Exhale and turn to the left side. To hold. Inhale and return to the front. Exhale and lower your arms to your sides.
Benefit: stretches the muscles of the shoulders, the upper back and the sides of the waist; Loosens the shoulder joints and encourages deep breathing.
Stand with your feet parallel and slightly apart, your arms relaxed at your sides. Inhale and raise your arms sideways and up over your head; Exhale and bend your knees and extend your arms so they are aligned with your body with your palms together or slightly apart.
Be careful to keep your knees from bending inward and keep your heels on the floor. To hold. Inhale and stretch your legs. Exhale and lower your arms to your sides.
Advantage: eliminates shoulder stiffness; strengthen your legs and ankles; lift your diaphragm; massage your heart; tones the back and stomach; and develop your chest.
Stand up straight with your arms at your sides and your feet flat on the floor, facing forward and slightly farther than shoulder width. Inhaling, raise your arms to the side.
Keeping your knees upright, exhale and bend to the right side, sliding your right hand down your right leg. Raise your left arm.
Take care not to twist the body and keep the head in line with the spine. To hold. Inhale as you straighten up; exhale and fold to the left side. To hold. Inhale and straighten again. Exhale and lower your arms to your sides.
Benefit: Helps provide flexibility to the hips, shoulders and legs; stretches both sides of the body and gives a lateral stretch to the spine; stretches and develops the intercostal muscles of the rib cage; Helps relieve back pain Strengthens the neck.
Stand facing forward with your feet as far apart as comfortable. Inhaling stretch your arms out to the sides, parallel to the floor, palms down. Rotate your left foot 90 degrees and your right foot in the same direction about 15 degrees.
Exhale and bend the left leg at a right angle so that the knee is directly above the ankle. Press your right heel against the floor to help stabilize you. Prevent the left ankle from rolling on itself.
Turn your head and look over your left arm. To hold. Inhale and straighten your left leg. Exhale and lower your arms and return to the starting position. Repeat with the opposite leg.
Advantage: Stretch leg and ankle muscles; It opens the chest and groin, and stimulates the whole body. Build balance and endurance.
Standing Knee to Chest
Stand up straight, feet slightly apart and parallel, arms relaxed at your sides. Focus your gaze on a place in front of you. Inhale and transfer your weight to the left leg. Exhale and bend your right knee and bring it to your chest.
Interlace your fingers just below the kneecap. Relax your shoulders down and your chest up. Elbows point down. Stretch the leg upright and contract the front of the thigh, lifting the kneecap. To hold. Inhale. Exhale and release your hands and lower your leg to the floor. Relax and do it on the other side.
Benefit: Relieves tension in the lower back; promotes balance; Strengthens the standing leg and activates the hip flexors.
Stand up straight, feet slightly apart and parallel, arms relaxed at your sides. By focusing your gaze on one spot in front of you, transfer your weight to your left leg. Bend the right knee, and with the right hand grab the ankle and press it against the buttocks.
Keep your knees together. Inhale and stretch your left arm up in front of you. To hold. Exhale and lower your arm and return to the starting position. Relax and repeat on the other side.
Benefit: Develops concentration, confidence and balance. Strengthens and tones the leg muscles.