Building Your Routine: First 4 Standing Poses

 

 

Tadasana - Standing Mountain Pose

 Tadasana, Mountain Pose or Samasthiti is a standing asana in modern yoga as exercise; it is not described in medieval hatha yoga texts. It is the basis for several other standing asanas.

Benefits of Tadasana

• The biggest benefit of tadasana is that it helps in correcting your posture and improves your balance by making your spine more agile.
• It helps in increasing the flexibility of your ankles, thighs and joints.
• It can tone your hips and abdomen and helps to gain control over your muscular movements.
  

 Question

Why would you think tadasana became the basis of modern yoga as exercise if it was not described in medival hatha yoga?

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 Vrikshasana - Tree Pose 

Vrikshasana or Tree Pose is a balancing asana. It is one of the very few standing poses in medieval hatha yoga, and remains popular in modern yoga as exercise.

Benefits of Tree Pose

• Improves balance and stability in the legs.
• On a metaphysical level, helps one to achieve balance in other aspects of life.
• Strengthens the ligaments and tendon of the feet.
• Strengthens and tones the entire standing leg, up to the buttocks.
• Assists the body in establishing pelvic stability.

Its Sanskrit name comes from the words vrksa meaning tree, and asana meaning pose. The Tree Pose strengthens and tones the leg muscles, ankles and feet as well as the groin, inner thigh

 Question

What does medieval hatha yoga mean?

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 Upward Salute — Urdhva Hastasana 

Upward Salute is a natural way to stretch the whole body, often done automatically after sleeping or sitting for long periods. Standing up and reaching the arms overhead awakens the body from toes to fingertips, providing a boost of energy.

 

Benefits of Upward Salute

• It tones the thighs.
• It improves digestion 
• It helps to relieve anxiety and fatigue
• It helps to create space in the chest and lungs, which is therapeutic for asthma and congestion.

Question

What is the relationship betweeen upward salute and pranayama?

 

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 Uttanasana - Standing Forward Bend

Uttanasana or Standing Forward Bend, with variants such as Padahastasana where the toes are grasped, is a standing forward bending asana in modern yoga as exercise.

Benefits of Standing Forward Bend

Stretches the hips, hamstrings, and calves.
Strengthens the thighs and knees.
Keeps your spine strong and flexible.
Reduces stress, anxiety, depression, and fatigue.
Calms the mind and soothes the nerves.
Relieves tension in the spine, neck, and back.
Activates the abdominal muscles. 

Question

How did it feel in your body to do these four stretches?

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Activity

Remote and Hybrid session students, please do the stretches, record them and post them on Discussion Board.

Posture

 

 

 Questions

What is one of the most important movement we can do for our posture?

What muscles does it activate?

What muscles doe is stretch? 

What is the benefit of the arch-up?

What is the key to improve your posture?

 

 

 

Sitting Isolations Warm-Up

Questions

1.
In witch way does sitting isolations differ from standing isolations in the way they feel in your body?

2.
Why is the warm up important before stretching?

3.
What parts of your body work the most when doing sitting isolations?

Body seated practice is an easy way to stretch and unwind after a busy day. 

Question

4.

After following the routine shown in the video; which asana was the most difficult for you? Why?

The Warm - Up

5 Minute Dynamic Warm Up for Lower Body - Active Isolated Stretch

Warming up your muscles maximizes blood flow and prepares your joints for movement, increasing the benefits of your practice and reducing your likelihood of injury. Warming up before your practice also allows you to renew your awareness of your body and connect with your breath.

 A good rule of thumb is to warm up between 5 to 15 minutes, until your skin is warm to touch and you can feel your heart beat starting to elevate. The goal of your warm up is to slowly elevate your heart rate – slowly being the key word here – and connect with your body.

Exactly how long you need to warm up depends on the intensity of your practice and the state of your body at that moment.

If you’ve been sitting at a desk or in a classroom all day, your muscles are likely cold and stiff from the lack of movement whereas a person who spends their day on their feet or walks to yoga class may already have warmer and more pliable muscles at the start of their practice.

The more intense the practice, the more of a warm up you’ll need. If you go into your practice with cold muscles and jump right into Malasana (a yogi squat), you are risking injury. Spend time in gentler poses first, connecting with your breath and your body before transitioning into more difficult poses or practices.

 If you are taking a class online or in a studio, your teacher will most likely incorporate a warm up into the class, but listen to your own body to determine whether that is enough.

LINK
Should you warm up before yoga?

Question

Summarize in your own words the benefits of warming up before stretching.