Fancy some standing yoga? We show you the best standing exercises to relax that you can do super easy at home!
It's like jeans. There are hundreds of attitudes. Some feel great, others you don't like at all. Yoga means: relaxation and sport, inner peace and sweaty fitness. Doesn't that go together?
Well then, let us prove you wrong. Yoga in standing position is not only a good workout, where the body is toned and strengthened, but also provides serenity, balance and relaxation.
Even the heart, digestion and blood circulation are stimulated by the individual asanas.
So roll out your yoga mat, put on something comfortable and let's get started with standing yoga exercises!
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Table of contents
What should I pay attention to when doing yoga exercises while standing?
Keeping your feet and legs rooted to the ground is essential for standing yoga. So before you start the asanas, make sure you have enough space and that your feet are straight and actively connected to the ground.
Try to fan your toes apart and press each one into the yoga mat.
At the beginning you will still be a little wobbly. But through the exercises your joints will be strengthened and your stance will become more stable from unit to unit.
If you wobble a lot, you can also use a wall or the back of a chair to help you with some exercises.
Your body tension is especially important in yoga. The back in particular plays a decisive role. Consciously make sure that it remains straight. Shoulders and neck should not tense up. The alignment of your arms, legs, upper body and hips should also be correct.
And most importantly, let your breath flow!
In general, though, when it comes to yoga, only go as far as it feels good. Not every day is the same. If an exercise seems impossible today, skip it. On another day, you might do it without any problems.
How do I breathe correctly?
Before we start with the exercises, a few quick tips on breathing during yoga.
Yogis do not count in seconds or minutes, but in breaths. Each yoga pose you hold for 10-15 breaths.
Breathe in through your nose and out through your nose. Try to breathe calmly and deeply. In between, you can also exhale strongly through the mouth.
During the standing yoga exercises, think of nothing but your breath and your body. You may not succeed immediately, but after a few days you will find it much easier.
So, but here we go!
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What are the benefits of standing yoga exercises?
Whether the mountain pose, the warrior or the standing forward bend yoga in standing strengthens your balance and your flexibility. Many parts of your body are powerfully stressed and trained. Especially the back, thighs and ankles are strengthened in standing yoga.
The exercises require, in addition to strength, a strong and straight posture.
The upright posture during the exercises gives your organs space and activates them to work. This has a positive effect on breathing, digestion or the heart.
However, yoga in standing has not only positive physical effects, but also a mental and emotional effect.
The power you feel in the standing positions helps you to be present. They create self-confidence and strength. Besides, standing positions improve your body awareness.
Standing yoga boosts your inner strength, courage and stamina. Practicing regularly while standing gives you a sense of support and energy and enhances your concentration.
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Yoga standing: 9 exercises for body and mind
Just standing around? Not with us! Yoga exercises while standing strengthen your muscles, improve your balance and help you build self-confidence and courage.
The mountain (Tadasana)
This exercise may look simple, but it requires more strength and stability than you think.
In everyday life we often unconsciously shift the weight on one leg or shift it more to the heels or balls of the feet. With this exercise we want to center ourselves, arrive in the body and convey calmness, stability and balance.
- Stand upright with legs closed and distribute weight evenly on the bottom of the feet.
- Pull your kneecaps up.
- Gently tighten your buttocks and pull your belly button inward.
- Your chest rises and your shoulders are relaxed.
- Your gaze is directed forward.
- Extend your arms downward with your palms facing outward.
- Stay here, close your eyes and breathe evenly.
The chair (Utkatasana)
Utkata means powerful, wild and rough.
- Starting position is a firm stand with closed legs.
- Slowly bend your knees and lower your buttocks.
- Your back is straight and your arms point forward parallel to the floor in line with your spine.
- The palms face inward and the thumbs upward.
- Your gaze follows your hands.
- Relax the shoulders.
- Hold the position and do not forget to breathe evenly.
Yoga in standing position: Warrior 1 (Virabhadrasana 1)
The warrior postures demand strength, courage and endurance from you. The postures are modeled after those of war and make you feel strong, brave and focused.
- From a standing position, lunge and rotate the back foot outward 45 degrees.
- The front leg forms a 90 degree angle. The back leg is stretched.
- The front knee does not protrude above the tips of the toes.
- The hip sinks down.
- Stretch the arms above the head with the inhalation.
- Lift the chest and pull the belly button inward and upward.
- Direct your gaze forward or toward the sky.
- Stay in this position.
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Warrior 2 (Virabhadrasana 2)
Warrior 2 makes you strong and at the same time roots you firmly in the ground. You strengthen your self-confidence and become your own personal hero.
- Stand in an upright position.
- Inhale and slowly place the right foot backwards.
- Rotate the foot 90 degrees so that the tips of the toes point away from you.
- Exhale and bend the left leg.
- The knee joint remains above the ankle joint.
- The core is active. The pelvis tilts inward and the belly button pulls inward.
- Extend both arms out to the sides and look forward over your left arm.
- The shoulders are relaxed.
Warrior 3 (Virabhadrasana 3)
This standing yoga exercise is the most advanced and at the same time the most effective level of the Warrior Asanas. Warrior 3 strengthens your concentration and balance.
- Start in an upright position.
- Slowly stretch one leg back and walk forward with your upper body.
- Stretch your arms forward. The palms of your hands face each other.
- Pull the belly button inward.
- From the top of your feet to your thighs, hips, back, shoulders, head, arms, and fingertips, your body now forms a straight line - at least as far as that is possible for you.
- Breathe evenly.
The triangle (Trikonasana) for yoga in standing position
This position activates just about all muscles and wakes up our body and its intelligence.
- Assume a straddled standing posture.
- Rotate the right foot 90 degrees to the right toward the front edge of the mat.
- Your front foot is in line with the center of your back foot.
- Bend your torso sideways to the right.
- The legs remain stretched.
- Bring your right hand to your shin. If you are very flexible, you can also bring your hand to the outside of your ankle on the mat.
- Stretch your left arm up so that your left shoulder is in line with your right shoulder.
- Stay in this position and breathe evenly.
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Standing forward bend (Uttanasana)
The forward bend is good for internal tension and fatigue.
- Stand upright. The legs are closed.
- Press your heels firmly into the floor and bend your torso forward so that you are looking at your knees.
- You can let your arms hang to the floor.
- Hold the stretch.
Yoga in standing position: The tree (Vrksasana)
This standing yoga exercise has a particularly positive effect on your balance and concentration.
- Stand on the mat with your feet closed.
- Stretch your arms out to the sides.
- Shift the weight to the right leg.
- Lift the left foot and turn it outward as far as possible. Rest it on the inner thigh.
- The arms are slightly bent and stretched upward. The palms of the hands are on top of each other.
- Pull your belly button up and in and hold the position.
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The Dancer (Natarajasana)
With the dancer, the leg muscles are strengthened, the chest is intensively stretched and the circulation is stimulated.
- Shift the weight to your left leg.
- Pull the right leg towards the buttocks and grab the foot with the right hand.
- Now slowly push your right thigh up to the back.
- With your upper body, go into a slight backbend.
- Tighten leg, buttock, back and abdominal muscles.
- You stretch the left hand straight forward. The gaze follows.
What do you need to pay attention to when doing yoga standing up?
When doing standing yoga, there are some important things to keep in mind to perform the exercises properly and safely. Here are some tips that can help you:
- Body alignment: Make sure that your spine is in an upright position. Imagine that your head is gently pulled up and your back is straight. Avoid a hollow back or bending over excessively.
- Even weight distribution: Distribute your weight evenly on both feet. Feel the firm contact with the ground under your feet and make sure you don't lean too much forward or backward.
- Active legs: Keep your legs active and engaged. Tighten the thigh muscles slightly to ensure stability. Avoid sagging your knees or overextending them.
- Foot position: Pay attention to the position of your feet. They should be parallel to each other or turned slightly outward, depending on the exercise. Avoid over-rotation of the feet, which can cause stress on the joints.
- Breathing: Focus on breathing calmly and evenly during the exercises. Breathe in and out consciously to oxygenate your body and relax.
- Body image: Listen to your body and pay attention to its signals. Feel how each movement feels and go only as far as you are comfortable. Avoid pain or excessive stretching.
- Focus and presence: Be present in the moment and focus on what you are doing. Let go of all other thoughts and dedicate yourself completely to your standing yoga practice.
Our conclusion
Yoga while standing means having stamina. The asanas are particularly intense and train not only the muscles but also balance, posture and concentration.
They are good for body and mind. If you are just starting with yoga, you will find it a bit difficult at first. Your body has to get used to it first.
However, if you practice regularly, you will quickly achieve success.
Namaste! ☯️
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