Yoga: a Gem for Women - Standing Asanas

Yoga: A Gem for Women - Yogasanas - Techniques and Effects

 

Section 1

Asanas: Standing

 

 

The next sections go through the various classifications of asanas - Geeta titles the sections as standing, forward bends, sitting and supine, inverted, abdominal and lumbar, twists, backbends, yoga kurunta, pregnancy and advanced.

 

Over the next few blogs I will pick a few asana from each section of Geeta's book and follow the instructions given and perform the asana.  My asana and photos are still works in progress :).

  

In the first section on Standing Asanas Geeta writes that the "legs need to be trained to make them firm and steady.  Without a firm foundation of strong legs and feet, the brain, which is the seat of intelligence, cannot be held in correct alignment with the spine. Hence the standing poses are introduced first."

 

To begin - Tadasana or Samasthiti

Geeta writes this is the simplest and the most basic postures for Yogasana practice.  Tadasana means steady and erect like a mountain.

The intelligence and study of the structure of the body even before it was mainstream that Mr. Iyengar and the Iyengar's have brought to the body, breath and mind is amazing.

For effects Geeta writes that before attempting to balance on the head, it is essential to stand erect on one's feet.  Most people do not know how to stand.  Some stand with knees bent, others protrude the abdomen, while others throw the weight of the body on one foot or the other, or have the feet at an angle.  All these standing defects tell upon the spinal column which in turn affects the mind.  So for an alert body and alert mind and brain, Tadasana is very useful.

1. Stand erect with the feet together and the big toes and the heels touching.  See that the weight of the body is neither on the heels nor on the toes but in the centre of the arches.

2. Do not tighten the toes, but stretch them from the bottom and keep them relaxed. (This is the position of the toes in all standing postures.)


3. Keep the ankles in line with each other.

4. Tighten the knees, pull the kneecaps upwards and tighten the quadriceps.  Keep the shinbones in line with the thighbones. Breathe normally.

5. Compress the hips and tighten the buttocks.

6. Keep the spine erect, raise the sternum, expand the chest.  Do not protrude the abdomen but lift it upwards.

7. Keep the neck erect and the head straight; do not tilt forwards or backwards.  Look straight ahead.

8. Keep the arms by the sides of the body, extending downwards and keep the palms facing the thighs, in line with them.  Do not lift the shoulders.  keep the fingers together.

9. Stand still for 20 to 30 seconds and breathe normally.


Namaste.
Pamela Nelson
www.plnyoga.blogspot.com