Lesson 3: Foundational Standing Poses: Building Strength

Standing Strong: The Root of Practice

Standing poses build strength from the ground up. They improve posture, increase energy, and create a sense of stability in both body and mind.

Mountain Pose (Tadasana) - The Foundation

Every standing pose begins here:

1. Stand with feet hip-width apart, weight evenly distributed
2. Engage your thigh muscles and lift your kneecaps
3. Lengthen your tailbone toward the floor
4. Roll your shoulders back and down
5. Extend the crown of your head toward the sky
6. Arms relaxed at sides, palms facing forward
7. Breathe deeply and hold for 30-60 seconds

Warrior I (Virabhadrasana I)

Build strength and confidence:

• Step right foot forward, left foot back at 45-degree angle
• Bend right knee to 90 degrees, thigh parallel to floor
• Keep back leg straight and strong
• Raise arms overhead, palms together
• Gaze forward or slightly up
• Hold for 5-10 breaths, then switch sides

Downward Facing Dog (Adho Mukha Svanasana)

The quintessential yoga pose:

• Start on hands and knees, wrists under shoulders
• Tuck toes, lift hips up and back
• Form an inverted V shape with your body
• Keep spine long, heels reaching toward floor
• Press firmly through hands, relax neck
• Hold for 5-10 breaths

Practice Sequence

Warm up with 5 rounds of Sun Salutation A, then practice each standing pose for 5 breaths per side. Finish with a 5-minute rest in Child's Pose.