Standing Yoga Positions (Padahastasana, Ardhachakrasana, Ardhakati Chakrasana, Parivrtta Trikonasana)

PADAHASTASANA

A) Breathing: Inhalation and Exhalation.

B) Procedure: 1. Stand erect with both feet near together.

2. With easy Inhalation, raise both hands side- wards, going over the head with palms confronting to the front.

3. With easy Exhalation, bend forward till the face touches the fixed up knees and palms rest next to the feet.

4. Maintain the position for one minute.

5. Return to the original position slowly.

C) Parts Involved: Head, Abdomen, Back, Thighs & Legs.

D) Effects: 1. Muscles of the calf area, back viewpoint of the thighs and back are gradually extended and relaxed.
2. The muscles of spinal and abdominal area get toned up.

3. Circulation to the head is increased.

E) Benefits: 1. Legs & thigh muscles get toned up and firmness and aches are relieved.
2. Spine is straightened and becomes flexible.
3. Abdominal fat is reduced.
4. Constipation is relieved.
5. Liver and Spleen are stimulated.
6. Menstrual problems in Women are corrected.

 ARDHACHAKRASANA

A) Breathing: Inhalation and Exhalation.

B) Procedure: 1. Stand straight with both feet near to each other.

2. Place both hands on the hind portion of the midriff, with the triumphs (palms) supporting the back & thumbs coming near to spine,

3. Take slow, deep Inhalation.
4. Gradually bend backwards with Exhalation till the trunk is parallel to the ground.
5. Maintain this position for one minute.

6. Slowly return to the original position.
C) Portions Involved: Head, Neck and Back.

D) Effects:

1. Neck and Back muscles get toned up.

2. Spine and Head circulation gets stimulated.
3. Thyroid gland is stimulated.
E) Benefits:

1. Functions of the Brain are improved.

2. Thyroid function is improved.
3. The Spine becomes elastic.

4. Postural backache and Stiffness is relieved.

ARDHAKATI CHAKRASANA

A) Breathing: Inhalation and Exhalation.

B) Procedure:

1. Stand straight with feet near to each other.

2. With slow Inhalation, take the right arm sideways upwards above the head till it touches the ear, with the palm facing towards left side.
3. With slow Exhalation, bend the portion of the body above the waist, slowly towards left side as far as possible.
4. Maintain this position for one minute.
5. Slowly return to the original position.
6. Repeat the steps with the left arm.
C) Portions Involved: Lateral aspect of the Trunk.
D) Effects:

1. Muscles of the lateral wall of the chest, abdomen and waist are stretched and relaxed.
2. The spine gets lateral bend.

3. Liver is stimulated.
E) Benefits:
1. Muscles of the lateral wall of chest, abdomen and waist are toned up.
2. Respiratory capacity increases.
3. Fat reduction on the lateral aspect of the chest, abdomen and waist is sought.
4. The spine gets elastic and Tonic.

5. Liver functions are improved.

PARIVRTTA TRIKONASANA

(CROSSED TRIANGLE POSTURE)

A) Breathing: Inhalation and Exhalation.

B) Procedure: 

1. Stand straight with feet near to each other. 

2. Take both feet about half a meter apart, with both hands raised sidewards in a horizontal position with Inhalation. 

3. With gradual Exhalation, bend forward with knees straight, till the left hand touches the right heel.

4. Maintain this position for one minute.

5. Return to the original position slowly. 

6. Repeat the same procedure with the right hand.

C) Portions Involved: Back and Waist. 

D) Effects: 

1. Back muscles are stretched and relaxed.

2. Spine gets an oblique bend.

E) Benefits:

1. Back muscles are toned up.

2. Best spinal exercise.

3. Spinal deformities are corrected.

4. Fat on the lateral aspect of the trunk (Spare- tyre) is reduced.

Related Posts:

• Lying Yoga Positions (BHUJANGASANA, ŚALABHĀSANA)
• Sitting Yoga Positions (PADMASANA, MATASYASANA, PASCHIMOTTANASANA, MAHA MUDRA)
• Inverted Yoga Positions (VIPARITAKARANI MUDRA, HALĀSANA, SARVĀNGĀSANA, ŠIRŞĀSANA)