Standing Poses

Effects / Benefits

People Experience Poses Differently

• The following effects may be associated with this category of poses.
• Knowing such common effects is typically useful for planning sequences. However, since there are no universal truths in how different people experience poses, please use caution with this information.
• For example, rather than telling students what to expect when practicing a pose or technique, you may wish to invite them to take note of effects on their breathing and their mind, and what they feel in their body.

See Also

• Wise Word Choice
• Inclusive & Accepting Word Choice
• Asana Categories Hub
• Planning & Sequencing Hub

Physical Effects

1. Build strength.
2. Develop stamina.
3. Develop heat.
4. Safely warm and open body prior to more complex poses.
5. Can bring awareness to body alignment principles such as noticing feet in relation to legs and pelvis.
6. Bring balance to body with combination of strength-building and opening.
7. Poses with externally rotated femurs such as Virabhadrasana II generally stretch inner thigh and groins and strengthen outer hips.
8. Poses with internally rotated femurs such as Virabhadrasana I generally strengthen inner thighs and internal rotators and stretch outer hips.

FOR BEGINNERS

In general, the early months of [a student’s] yoga practice should be devoted primarily, though not exclusively, to the standing poses to build strength and flexibility in the legs, especially the hamstrings, and to open the hip flexors which often limit pelvic mobility. When [students] are mature in the standing poses, that is a natural time to begin focusing on the seated forward bends. – Brad Priddy

WORKING LEGS & FEET SO THAT THEY FUNCTION OPTIMALLY

The legs are the workhorses of the body. They support, stabilize, and propel you with vitality and ease. Your feet are, by design, beautifully intricate, complex, and responsive. When your legs and feet aren’t taken through their natural range of motion, they become stagnant and dull—imagine a horse never taken out of its stable. Standing poses stretch and strengthen the legs and feet so they function optimally. Working your legs thoroughly also improves circulation, supports digestion, and energizes the entire body.  – Jason Crandell