YOGA DISPLAY
STANDING YOGA POSITIONS

Starr Pose

Instructions

• Position yourself in a comfortable wide stance with approximately 1 metre between your feet. Point your toes out slightly, with your heels facing in.

• Tilt your tailbone forwards and  lift the pelvic floor

• Inhale and bring your arms to shoulder height, with your forearms facing upwards at a 90° angle.

• Exhale, while isometrically (statically) contracting the muscles in your arms and legs whilst keeping your shoulders away from your ears

• Relax the muscles of your face and neck

• Hold this muscular contraction for a few breaths, and with every exhalation sink gradually lower by bending your knees

• Come slowly out of the position, releasing your arms by relaxing the muscles and bringing your hands to your side. As you do this, gently extend your legs and walk your feet together.

Cautions

• Knee, hip and shoulder injuries

Benefits

• Strengthens the body and mind
• Increases muscle tone in the legs, shoulders and back

Sideways Stretch

Instructions

• Stand straight with your feet together
• Raise both arms overhead, with your palms together
• Keep your shoulders down throughout the pose
• Keep your chin parallel to the floor look forward
• Exhale, lean over your left side, creating space between the ribs
• Hold the position between 1 -3 breaths, feeling the elongation in your torso.
• To come out of the position, inhale and contract your abdominal muscles. Move your body gently back to an upright position, bringing the head back to the centre last as you release your arms
• Repeat on the opposite side
• Rest in the Relax Pose

Cautions

• Spine and back injuries
• Hip injuries
• Neck and shoulder injuries

Benefits:

• Strengthens the legs, back, and abdominal muscles
• Keeps the spine flexible, healthy and strong
• Kidneys, lungs, heart and abdominal organs receive a gentle massage and circulation will also improve

 Backward Bend

Instructions

•  Inhale, raise your arms over your head and gently bend backwards as  far as you feel comfortable

 Cautions:

•  Lower back, back injuries

•  High/Low blood pressure

Benefits:

• Stimulates the spine

•  Strengthens the back muscles
•  Tones the abdominal region
•  Opens the chest, heart and lungs

Side Warrior II

 Instructions

• Stand with your feet approximately 1 metre apart
• Turn your right foot 90 degrees so it is pointing out to the side, with your left foot facing straight forward
• Inhale and bend the right leg, ensuring your knee is directly above the right foot
• Exhale, extend your arms to shoulder height.
• Turn your head to the right, keeping your chin parallel to the floor
• Contract the muscles in your arms and legs
• Hold the pose for a few breaths
• To come out of the position, extend your legs and turn your head to the centre, and relax your hands as you bring them back your side  
• Repeat on the opposite side (left palm facing up /right palm facing down)

Cautions

• Knee and ankle injuries
• Hip injuries

Benefits

• Strengthens the legs and arms
• Improves concentration and self confidence

Triangle Pose

 Instructions

• Stand with your feet about 1 metre apart, turning your right foot 90 degrees outward, while your left foot remains straight
• Extend  your arms out shoulder height
• Inhale, and bring your torso over to the right side
• Exhale, and place your right hand on to your right shin, or alternatively, the hand may be placed on the ankle, or on the floor inside or outside of your foot
• Inhale, reach up with your left hand and turn your head upwards, as you focus your eyes  towards this hand
• Keep your hips aligned, and expand your chest
• Consciously bring your left hip back and right hip forward, left shoulder back and right shoulder forward
• Contract the muscles in your arms and legs 
• Breathe gently and evenly throughout the pose
• To come out of the position, inhale, tense your abdomen and bring your torso back to the center
• Repeat on the opposite side
• Rest in the Relax Pose

Cautions  

• Spinal and back injuries
• Hamstring injuries
• Kidney related illnesses

Benefits

• Stretches both sides of the body
• Helps the function of kidneys thyroid glands
• Opens the chest and shoulders, and also strengthens the legs, groin and buttocks
• Improves balance and concentration

Angler Pose

Instructions

• Stand with your feet about 1 metre apart, turning your right foot 90 degrees outward, while your left foot remains straight

• Inhale and bring your outstretched arms to shoulder height
• Exhale, and bend your right knee, keeping your hips aligned
• Inhale, placing your right hand on the floor either inside or outside of your right foot (alternatively rest your forearm on your thigh)
• Exhale, and bring your outstretched left arm over at an angle, as you look up, tucking the chin in

Cautions

• Knee and hip injury
• Back injury
• Neck injury

Benefits:

• Strengthens the whole body
• Improves function of the main organs