Stand up! 3 standing yoga positions

Yoga practice, as practitioners know, is not just reciting the om or sinking into long restorative relaxations. On the contrary, many asanas are held upright, in support or in balance : once the comfort of the floor is left and the safety given by the earth, the pupil is called to ... walk on his own legs.

This type of position acts in a beneficial way on the muscles of the lower limbs, on the looseness of the hips and joints, as well as guaranteeing an improvement in the balance or functioning of the internal organs .

Also the back is positively stimulated because the vertebrae are called to regain possession of the natural spaces that compete with them, thus giving agility and lightness to the often forced and curved trunk. Consequently, they favor proprioception at the postural level and, possibly, the self-correction of some minor paramorphisms.

From a psychological point of view, standing positions contribute to developing self-confidence, willpower and determination .


This asana recalls the hero Virabhadra, incarnation of Shiva, born from a hair that the god threw angrily into the Ganges. It therefore represents the virile force and the divine anger embodied in the myth of the warrior.


> Departure in tadasana (mountain location).

> Enlarge the legs wider than the width of the pelvis and raise the arms extended at shoulder height, palms facing down.

> Turn the left foot 90 ° to the left.

> Bend the left knee so that the thigh is parallel to the floor (if possible), the knee in line with the ankle and the shin perpendicular to the floor.

> The bust is erect, in the center of the body, I look at it is beyond the fingers of the arm stretched out before us. The arms are aligned and the chest is open. The feet are firmly planted on the floor in a stable position.

> Hold until the position is comfortable and then repeat on the other side.

Also try the yoga positions on the ground


Position of the triangle, of which there are multiple variants. The asana we are going to illustrate is called, more specifically, utthita trikonasa, or extended triangle.

> Leave for tadasana (mountain location).

> Enlarge the legs wider than the width of the pelvis and rotate the right foot 90 °.

> Inhale and raise the arms with the palms facing down.

> Keeping your knees straight and your front torso extending to the right until this movement is possible.

> Lower the right arm until it touches the shin, ankle or floor (depending on individual looseness). The left arm extends upwards at the same time and the shoulders are aligned.

> The head can remain in a neutral position, or the eyes can be directed towards the thumb of the raised hand.

Hold until the position is comfortable and then repeat on the other side.


Lateral position of the extended angle, where parsva means "side", side, kona "corner" and utthita - as we have seen for the previous position - "extended".

> Departure in virabhadrasana II from the right side.

> The left arm stretches towards the ceiling and then towards the ear with the palm towards the ground.

> At the same time, the right arm slips and the torso approaches the right thigh. The fingers (or the palm) of the right hand reach the floor in front of the foot. The right knee presses against the outside of the arm that rests on the ground and, as for the previous positions, pay attention to the alignment between the knee and the ankle and to the loose ends of the shin with respect to the floor.

> Hold until the position is comfortable and then repeat on the other side.

Also discover the 3 twisting asanas: the body from different angles

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