Standing asanas

The meditative state created in Surya Namaska A and B, as well as the warmth and flexibility in the body and breath awareness, are necessary in order to proceed further into the standing poses.

The first six standing poses are considered to be foundational asanas, which start the purification process. They develop flexibility and muscle control and awaken awareness of the bandhas.
These standing asanas are the base for the other asanas and when practice correctly, they create a light, healthy body and a strong, alert mind.

The standing asanas develop strength in the joints and leg muscles (in particular) and increase one's sense of balance. One begins to understand and experience how the bandhas, breathing and drsti work (together) to create a feeling of expansion and relaxation.

Padangustasana (big toe pose; pada=foot, angustha - big toe, asana)

Padahastasana (hand to foot pose; pada=foot, hasta=hand, asana)

padangustasana and padahastasana: strengthens the stomach, hips and leg muscles, stimulates and purifies the liver and the spleen, cleanses the urine and increases the quantity of digestive fluids, heals the rectum and anus, reduces gas, dissolves excess fat from the stomach and hips

Utthita trikonasana (extended triangle pose; utthita=extended, tri=three, kona=angle, asana): strengthens the feet, hip and back muscles, dissolves excess fat from the hips and waist, improves digestion and increases digestive fluids, relieves difficulties in breathing and expands the trachea and chest, circulates the breath more freely in the throat and chest, strengthens the spine and relaxes the nervous system

Utthita parsvakonasana (extended side angle pose; utthita=extended, parsva=side, kona=angle, asana): strengthens the back, hips and legs, opens the ankles and knees, dissolves excess fat from the hips and waist, stimulates the digestive organs, relieves lower back pain, alleviates breathing issues, corrects the alignment of the spine, releases the nerves around the spine

Prasarita padottanasana A-B-C-D (wide-foot forward bend pose; prasarita=wide, pada=foot, ut=deep, tana=stretch, extend, lengthen): stretches and lengthens the hamstrings, feet, hips and back, reverses the blood flow and brings nourishment tot the brain, dissolves excess fat from the hips and stomach, C.: releases tension from the shoulders, stretches the wrists, increases blood circulation in the upper body, clears blockages in the air way

Parsvottanasana (side stretch pose, parsva= side, ut=deep, strong, tana=stretch, lengthen): increases flexibility in the hips, feet and back, releases tension through the shoulders, opens the chest (and expands the breathing), dissolves excess fat from the stomach and hips, stabilizes the hips, feet, stomach and back

Utthita hasta padangusthasana (extend hand to big toe pose)
Utthita parsva-sahita (extended side pose)
(utthita=extended, intense, hasta=hand, pada=foot, angustha=big toe)
(parsva=side, sahita=fill in, together, to follow)
strengthens the leg muscles, increases flexibility in the hips and back, develops balance and muscle control, removes excess fat from the hips and waist, strengthens and purifies the kidneys

Ardha baddha padmottanasana (standing half bound lotus stretch pose) (ardha=half, baddha=bound, padma=lotus, ut=deep, strong, intense, tana=stretch, extend, lengthen): increases mobility in the feet, ankles, knees and hips, stimulates the intestines, spleen and liver, activates digestion, dissolves excess fat from the hips and waist, relieves abdominal swelling and heals damaged stomach tissue, reverses complications caused by etaing disorders

Utkatasana (uneven pose; utkata=deep, strong, intence, fierce, uneven)
engages the legs, hips, stomach and back, stretches the Achilles tendon, ankles and shoulders, removes excess fat from the hips and waist, purifies the rectum, relieves rheumatic pain of the back and pelvis

Virabhadrasana A & B (warrior pose A & B; vira=warrior, bhadra=good, blessed): strengthens the legs, hips and spine, purifies the lower abdomen, spine and sexual organs, expands the shoulders and back of the neck, stimulates the throat cakra