Standing & balancing asanas are excellent to lessen back pain.It can be practiced anywhere to improve your posture. It belongs to intermediate group of asanas.

An impeccable balance is apparent while stretching or twisting your body for attaining effortless yogic pose. The balance of stable body with no stress speaks the glory of hatha yoga teacher training course. The graceful movement expands your body awareness. Apart from improve posture; it prepares you for higher meditation techniques.

Standing on your legs for stretch, push or pull in a dignified way is sure way to induce strength to your back, shoulders and legs. It gives shape and suppleness to your body. Sometimes, you have to maintain difficult positions for a longer period of time. Balancing asanas not only improves your physical balance, but also bolster mental & nervous balance.

All the tiredness and stiffness in body terminate with more vigorous practice in standing asanas of yoga teacher training course. These asanas eases the pain of neck, shoulder and back of persons who spends lot of hours in front of computer. These asnas are excellent to improve your focus at workplace. The output is always satisfactory when you perform your best.

Tadasana (palm tree pose)

The Sanskrit word “tada” stands for palm tree. The asana is simple and relaxing. It is elementary standing asana to maintain rhythm with nature. The tall palm tree is expression of strength, stability & stamina. It opens up the possibilities of new expansion of awareness.

How to practice:

  • Stand straight with equal distribution of weight
  • Uplift your arms & interlock fingers of hands
  • Gaze at a any fixed point in front
  • Stand on your toes & hold breath
  • Return to original position & relax
  • Practice for 10 rounds


  • Relaxes the whole body
  • Removes rigidness in spinal column
  • Tones the abdominal muscles
  • Useful for growing children
  • Induces physical & mental balance
  • Stretches the intestines

Tiryaka Tadasana (swaying palm tree pose)

It is variation of palm tree pose. The Sanskrit word “tiryaka” signify swaying as the palm tree bend to one side when wind moves at higher speed. The swaying palm pose induces concentration and meditation. This is best therapeutic asana to cure digestive disorders.

How to practice:

  • Stand with feet slightly apart comfortably
  • Fix your eyes at a point & interlock hand fingers
  • Uplift arms over your head, stretching upwards
  • Hold the final position. Return to original position
  • Repeat on both side for 5 rounds each


  • Reduces the excessive fat on waist
  • Improve your fitness & posture
  • Tones the abdominal muscles
  • Open up the muscles of shoulders
  • Induces physical & mental balance
  • Gives massage to side waist line

Kati Chakrasana (waist rotating pose)

The Sanskrit word “kati” denotes waist, while “chakra” stands for wheel or rotation, and asana for pose. Thus, kati chakrasana stands for waist rotating pose. It is also known as standing spinal twist pose. In this standing asana, movement of arms is relaxed stretching.

How to practice:

  • Stand straight with feet slightly apart
  • Uplift arms to yours shoulders height
  • Look as far as you can above shoulder
  • Keep your spine straight
  • Return to initial position
  • Repeat to another side
  • Practice for 5-7 rounds


  • Tones your neck & shoulders
  • Release the suppressed emotions
  • Relieve physical & mental tension
  • Activate the manipura chakra
  • Activate your sloth nervous system
  • Facilitate free-flow of vital energy

Eka Pada Pranamasana (one-legged prayer pose)

“Eka” stands for one, “pada” for leg and “pranam” represent prayer. The one-legged prayer pose is elementary balancing posture of classical hatha yoga. It starts with tree pose while standing straight and balancing on one leg. It activates heart chakra & helps in kundalini yoga practice.

How to practice:

  • Stand straight with feet together
  • Focus your gaze on a fixed point
  • Bend your right foot & grasp ankle
  • Balance your body & fold your hands in prayer position
  • Hold this position for few seconds
  • Change the sides & repeat the same


  • Supports the nervous balance
  • Calm & soothes hyper-active mind
  • Tone back & abdominal muscles
  • Induce strength to lower leg muscles
  • Correct your physical posture
  • Improve your mental & body balance

Natarajasana (Lord Shiva’s pose)

“Natraj” is one of the hundred names of Lord Shiva. Natarajasana is also known as Lord Shiva’s dancing pose. Dancing Shiva expresses various forms of Indian classical dance. It is integral component of Hatha yoga teacher training course.

How to practice:

  • Stand upright with fixed gaze
  • Raise right leg & hold raised toe with right arm
  • Make wisdom gesture with index finger & thumb
  • Focus your gaze at the raised left hand
  • Hold the final position for few seconds
  • Relax & repeat on the other side


  • Develops sense of balance
  • Expand your awareness
  • Power of focus develop
  • Shapes your back & shoulders
  • Strengthen hips & legs
  • Activate the base chakra

Niralamba Paschimottanasana (unsupported back stretching pose)

“Niralamba” is a literary Sanskrit word which denotes self-supported or unsupported or without any external support. The word “paschimottan” signify back stretching and “asana” stands for pose. It is counted as one of the advanced pose of hatha yoga asana series.

How to practice:

  • Sit on floor with straight feet together
  • Fold both knees & bring them near chest
  • Place arms over raised legs & grasp the soles of feet
  • While relaxing, focus your attention on fixed point
  • Gently raise your both feet while straightening knees
  • Place your arms back & bring knees towards head
  • Hold final position for comfortable period of time


  • Improve sense of balance
  • Stretches hamstring muscles
  • Helps in reducing weight
  • Massages abdominal region
  • Improves spinal muscle
  • Increase flexibility in hip joints
Written by : Yogi Simant

Leave a Reply

Your email address will not be published. Required fields are marked *