Standing Poses

Stretch! An Illustrated Step-By-Step Guide To 90 Slimming Yoga Postures by Nika Florek

One Leg Forward Bend

Instructions:
❖ stand straight with legs together
❖ step forward with your left leg, turn your right foot to 45 degrees
❖ bring your both palms together behind your back, interlock the fingers and place your palms on your lower back
❖ inhale raise your head up, expand your chest and look up
❖ exhale bend forward, bringing your forehead to the knee, while keeping both legs straight
❖ stay in this pose for 5 breaths and with inhale raise your head up back to the starting pose
❖ repeat on the right side
Precautions:
People with weak heart and lower back problems should
not practice this posture
Benefits:
❖ opening hip and shoulders joints
❖ stretching the lower back
❖ contracting abdominal muscles, helping to burn the fat in this area
❖ strengthening the legs

Triangle Pose

Instructions:
❖ stand straight with legs together
❖ step forward with your left leg, turn your right foot to 45 degrees
❖ inhale, stretch the arms sideways on the shoulder level so that they are in one straight line
❖ exhale, bend to the left, bringing left hand down to the left foot and right hand up
❖ keep your knees straight and arms in straight line
❖ look up at the left hand in the final position and hold the position for 5 breaths
❖ inhale, return to the upright position with the arms in a straight line
❖ exhale, release the hands on the sides of your body
❖ repeat on the right side
Precautions:
None
Benefits:
❖ toning the muscles on the side of the trunk, the waist and the back of the legs
❖ improving digestion
❖ helping to reduce waistline fat

One Hand Backbend

Instructions:
❖ stand straight with legs together
❖ step forward with your left leg, turn your right foot to 45 degrees
❖ inhale, stretch the arms sideways on the shoulder level so that they are in one straight line
❖ exhale, tilt your upper body to the back, bringing left hand up, right hand stays on the thigh
❖ keep your knees straight
❖ look up at the left hand in the final position and hold the position for 5 breaths
❖ inhale, return to the starting position with the arms in a straight line
❖ exhale, release the hands on the sides of your body
❖ repeat on the right side
Precautions:
Make sure that you are tilting to the back and releasing
the pose very slowly, otherwise you might feel dizzy
Benefits:
❖ toning the muscles on the side of the trunk, the waist and the back of the legs
❖ improving digestion
❖ helping to reduce waistline fat

Revolved Triangle Pose

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