Standing Poses

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Tadasana

Mountain Pose (Tadasana) View

Mountain Pose is a starting position for standing poses and brings the body into alignment. Stand with big toes touching, heals slightly apart. Lift and spread the toes and back down, creating a solid base with weight evenly distributed over both feet. Root feet and legs down, firming the thighs and lifting the kneecaps. Turn the thighs slightly inward, bring the tailbone down. Gently draw belly inward, lengthening spine through neck and crown of the head. Bring shoulderblades together and down. Arms and hands are engaged (not hanging limply) at the sides or palms together in front of the heart.

Benefits: strengthens legs, firms abdomen and glutes, impoves posture Contraindications: low blood pressure

 

Straight Tree Pose

Straight Tree Posture View

 Begin standing straight, lengthening up through spine, neck and top of head. Exhale
Inhale bringing hands up overhead and lift up onto your toes, slightly lifting the chin. Repeat about 8 times while progressively lengthening inhalation with breath hold after inhalation. Lengthen the breath hold from 2 to 6 seconds. 

 

Upward Salute

Upward Salute (Urdva Hastasana) View

 Begin in tadasana, hands down at your sides. Inhale and sweep arms out and upward toward ceiling. Press palms together firmly. Extend elbows, reach upward. Gently tip head back and gaze at thumbs. Lift rib cage away from your pelvis, opening up the belly. Lengthen tail bone downward. Keep legs active, tailbone tucked, and core engaged. Keep adequate space between shoulders and ears. Hold for a few breaths. Exhale and, sweep arms out to the sides, tip your torso forward from the hip and fold into uttanasana (standing forward bend).

Benefits: stretches belly, shoulders, and armpits. Improves posture and digestion. Helps relieve mild anxiety.
Contraindications: Avoid the raised arms for shoulder or neck injuries.

  

Standing Side Bend

Standing Side Bend (Chandrasana) View

 Start in Mountain Pose. inhale, raise arms over head, hands facing eachother or clasped. Exhale, bend your upper body to the right. Hold for several breaths. Inhale, and bring the body back to the original position. Repeat on the other side. You may want to slightly seperate feet to add stability.

Benefits: Increases flexibility of spine, arms, and rib cage. Stimulates liver, kidney, and spleen. Help realign spinal column. Aid the lungs to take in more oxygen. Improves core body strength, balance and concentration. Contraindications: Recent or chronic injury to the hips, back or shoulders

 

Forward Fold

Standing Forward Fold (Uttanasana) View

 Begin standing in tadasana pose, feet hip distance apart. Elongate the spine and fold forward from hips with knees soft. Hold for about 3 to 10 breaths.
Benefits: releases tension and stretches neck, back and hips, and hamstrings. Massages abominal and reproductive organs. Calms the mind and brings nourishing blood flow to the brain. Slows the heart.
Contraindications: Uncontrolled low blood pressure.

 

Flat BackStanding Half Forward Bend or Flat Back (Ardha Uttanasana)View

 

From uttanasana (standing forward bend), inhale, come up onto finger tips or blocks, straighten elbows. Raise head, draw shoulders back, lengthen and bring spine flat. Keep knees slightly bent, not locked. Push palms (or fingertips) into floor. Lift chest up, away from floor and forward. Look forward without compressing back of neck.
You may also choose to bring hands to shins instead of the floor to create a flat back. Hold for a few breaths, drawing in naval for support. Exhale, release torso into full uttanasana.

Benefits: Stretches hamstrings and front torso. strengthens back, improves posture
Contraindications: Uncontrolled low blood pressure. Use caution with any neck injury, do not lift head to look forward.

 

Five Pointed StarFive Pointed Star View

 

 

standing quad stretchStanding Quad Stretch View 

 

Pyramid PosePyramid Pose (Parsvottanasana) or (Parsva Uttanasana)View

 

Stand in tadasana (mountain pose) at the back of your mat. Step right foot forward (about 3 feet). Hands on hips. Right foot is facing forward. Turn left foot out 45 degrees to the right for stability. Align the right heel with the left heel.
Square hips with the front of the mat. Reach upward and lengthen the spine on an inhale. Exhale, come forward bending at the hip. Bring hands to floor or blocks if needed. Lengthen the spine on each inhale. On each exhale, bend forward a little deeper. Come up and repeat on the left side.

Benefits: Calms the mind, improves posture and balance, stimulates and tones abdominal organs (supporting digestion), stretches and strengthens hamstrings, legs and spine.
Contraindications: back, shouder, or hamstring injury, high blood pressure

 

 

 

Pyramid PosePyramid 2 (Yoga Mudra) (Parsvottonasana 2)View

 

 

 

Chair Pose

Chair Pose or Awkward Pose (Utkatasana)View

 

Stand in Tadasana. To keep feet properly aligned is essential for therapeutic alignment. Knees and toes are always facing forward. Or toes slightly turned inward. Inhale raising your arms perpendicular to the floor and join the palms. Exhale, bend the knees, bringing yourself as close to sitting as possible. Knees project slightly over feet. Torso forms an approximate right angle over the thighs. Keep the tailbone tucked as you lean forward slightly for balance. Keep the inner thighs parallel, press down weight into the heels, keeping length in the spine. Release any muscle tension in shoulders and face. Keep stomach muscles engaged and tight to take stress away from back muscles. Stay here for about 30 seconds or longer if possible, then lift to standing with an inhale. 

Benefits: Strengthens arms, legs, abdominal muscles and spine. Stretches ankles, feet, pelvis, shoulder, chest and shins. Stimulates abdominal organs, diaphragm, and heart. Therapeutic for low-back pan, flat feet, lumbago, sciatica, menstral cramps, joint pain, arthritic conditions in knees and hips. Helps align knee meniscus.
Contraindications: headache, low blood pressure, vertigo. knee, foot or hip injury 

                                                                                  

Twisting Chair

Twisting Chair Pose (Parivrtta Utkatasana)View

 

Stand in Tadasana. To keep feet properly aligned is essential for therapeutic alignment. Knees and toes are always facing forward. Or toes slightly turned inward. Inhale raising your arms perpendicular to the floor and join the palms. Exhale, bend the knees, bringing yourself as close to sitting as possible. Knees project slightly over feet. Torso forms an approximate right angle over the thighs. Keep the tailbone tucked as you lean forward slightly for balance. Keep the inner thighs parallel, press down weight into the heels, keeping length in the spine. Release any muscle tension in shoulders and face. Keep stomach muscles engaged and tight to take stress away from back muscles.

Bring palms together in prayer position at the chest. Exhale, twist torso to the right. Bring left elbow to the outside of right thigh. Shift left hip back slightly, square off hips. Bring your knees into alignment. Press upper left arm against the thigh, draw the right shoulder blade down into the back to turn chest to the right. Turn gaze upward or neutral (center).

Allow hips to sink down even lower. Lengthen the spine even further on inhalation and twist deeper on exhalation. Top shoulder is stacked above bottom shoulder. Weight is felt strongly in the heels, feet pressing firmly together.
Hold. Inhale, return to center, and reach arms overhead back to Chair Pose. Straighten your legs back to Tadasana. Repeat on the other side.

Benefits: Strengthens arms, legs, abdominal muscles and spine. Stretches ankles, feet, pelvis, shoulder, chest and shins. Stimulates abdominal organs, diaphragm, and heart. Therapeutic for low-back pan, flat feet, lumbago, sciatica, menstral cramps, joint pain, arthritic conditions in knees and hips. Helps align knee meniscus. Twisting helps with detoxification, which improves your overall health.                                                 Contraindications: Do not practice Parivrtta Utkatasana if you are currently experiencing headaches, low blood pressure, or insomnia. Women who are pregnant should also avoid this pose. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.

 

 

Full Tree

Tree Pose (Vrksasana)View

 
Stand grounded in Mountain Pose (Tadasana). Shift your weight onto the left leg. Slowly bend your right leg, and place the soul of the foot onto the inner side of the standing leg, on the ankle, calf or thigh. Press through the standing foot, and lengthen the torso. Bring your hands together into Namaste mudra (prayer position). Breathe naturally. Hold for as long as you feel comfortable. When you are ready to release, bring your foot back down gently and alternate sides.

Benefits: Develops awareness, balance, concentration, and poise. Strengthens legs, ankles and feet, and hips
Contraindications: headache, vertigo. knee, foot or hip injury

 

 

Half Lotus Tree Pose

Half Lotus Tree Pose (Ardha Padmasana Vrksasana)View

This ia a standing, hip-opener and balancing posture. Stand in mountain pose (tadasana), arms at your sides. Shift weight and ground down into left foot. Gently bend right knee up to your chest. Raise right foot, carefully bring right foot as high as possible on the front of left thigh or hip with the sole of the foot facing upward. If there is knee pain, allow right knee to drop further down (without forcing). Grasp right foot with left hand, draw hips forward, and lengthen the spine. Bring right arm behind the back and grasp left arm at the elbow. Focus your gaze about 3 feet infront of you on the floor or wall. Hold for up to one minute. To release the pose, carefully draw the foot away from the body and to the floor. Stand tall in Mountain Pose (Tadasana) and then repeat on the other side. 

Modifications: Keep steady by practicing lying on the floor or standing against a wall. For a challenge, bring hands together in anjali mudra (prayer hands) and close the eyes.
Benefits: Stretches groin muscles and hamstrings. Builds strength in the core and the standing leg. Increases balance and concentration.
Contraindications: Recent or chronic knee or hip injury. As with all balancing poses, avoid if you are experiencing headaches, low blood pressure, if you are lightheaded or dizzy. Be sure to practice within your own range of limits and abilities.

 

 

Bound Half-Lotus Forward BendBound Half-Lotus Forward Bend (Ardha Baddha Padmottanasana)View

 

 

Extended Triangle

Extended Triangle Pose (Utthita Trikonasana)View

 

Begin in tadasana (above). Widen stance, stepping 3 to 4 feet apart. Turn right foot out 90 degrees, rotating right thigh outward. Turn left foot inward slightly to a 45 degree angle. Distribute weight evenly over both feet. Keep legs straight, elongate torso continuing to face forward. Raise arms parallel to the floor and reach through the fingertips. Reaching strongly shift torso to the right while shifting hips to the left. Hinging at the hips, lean to the right, bringing right hand to rest on mat or block by right foot, or on leg according to flexibility. Stretch left arm up, bring gaze to raised hand. Draw right shoulder back, spiral chest outward. Breathe and extend in all directions. To come out, press into feet, raising torso upright, hands down to sides. Repeat on the other side. 

Benefits: Stretches and strengthens leg muscles from ankles to hips, knees, abdominals, obliques, shoulders, chest, spine. Stimulates abdominal organs (improving digestion and elimination).
Contraindications: low blood pressure, heart conditions, headache, neck problems (keep head in neutral position if you have neck problems.)

 

 

Revolved TriangleRevolved Triangle Pose (Parvritta Trikonasana)View

 

Bedgin in Warrior II. Straighten front leg (right leg). Square hips towards front. Twist to the right. Bring the left hand to outside of right foot. If this causes strain, bring left hand to block or inside of left foot. Lift right arm up, gaze towards right fingertips. Breathe and extend in all directions. Repeat on the other side. 

Benefits: Strengthen legs. Stretches hips, groins, hamstrings, and muscles around spine. Opens chest and shoulders. Improves balance.
Contraindications: headache, uncontrolled high or low blood pressure. lower back, knee, or neck injury (keep head in neutral position if you have neck problems.)

 

 

 

Extended Side Angle Pose

Extended Side Angle Pose (Utthita Parsvakonasana)View

 
Start in Warrior Two. Lengthen the spine. Right foot in front, knee is bent (about 90 degrees). Knee is stacked over (or just behind) ankle. The left leg is back and straight, foot pressing into mat. Keeping the body flat (like you are against a wall) turn your arms so your right hand is extended down toward the floor while the left is reaching up toward the ceiling. The left hand can touch the floor or bend right elbow and rest it lightly on your thigh. Breathe and hold position for 3-6 breaths. To release, inhale and reach the left fingers up and back into warrior II or straighten the legs coming into 5 pointed star. Repeat on other side.

Benefits: Opens the side of the body from feet to fingers. Energizes the body and strengthens abdominals, legs, knees, and ankles. Stretches hips, groins and hamstrings.
Contraindications: Recent or chronic injury to the hips, knees, neck or shoulders. Headaches, insomnia, blood pressure irreglarities.

 


Bound Extended Side Angle Pose (Baddha Utthita Parsvakonasana)
Bound Extended Side Angle Pose (Baddha Utthita Parsvakonasana)View

  (part one of bird of paradise seen below)
Start in extended side angle pose (utthita parsvakonasana) with legs strong and grounded. Keep front knee bent over ankle. Bring the left arm over left ear, palm facing down. Front arm can extend to floor on outside or inside of front leg. Bring left arm straight up and then drop left hand behind back. Bring the right arm underneath right thigh and the right hand behind back to meet the left hand. Hold left wrist with the right hand and straighten left arm behind your back. Open chest and gaze upwards.

Benefits: Opens the side of the body from feet to fingers. Energizes the body and strengthens abdominals, legs, knees and ankles. Stretches hips, groins and hamstrings.
Contraindications: Recent or chronic injury to the hips, knees, neck or shoulders. Headaches, insomnia, blood pressure irreglarities. If you have a neck injury or pain, keep your gaze straight ahead rather than gazing upward. Be sure to work within your own range of limits and abilities.

 

 

Bird of Paradise (Svarga Dvidasana)Bird of Paradise (Svarga Dvidasana)View

  Begin in bound extended side angle (seen above) Turn your gaze to floor. Keeping the bind, step back foot forward, feet parallel at the front of mat. Shift weight onto free leg. Slowly straighten body upright, keeping the bind, lifting bound leg up. Steady yourself, extend and straighten bound leg. Gaze over opposite shoulder. To come out, gently lower bound leg to floor. Step feet together. Repeat on the other side. 

Benefits: strengthens legs. 
stretches groin
/hip. 
Improves Balance and flexibility. Contraindications: serious hip or thigh injury, knee injury.  Tips: This is an advanced pose that requires flexibility (which will increase with practice). Stop whenever you need to release the bind. You can use a strap instead of binding with your hands. You may first want to try and master the following poses to work up to it.

 

         

 

Revolved Extended Side Angle Pose (Parivrtta Parsvakonasana)_4Revolved Side Angle (Parsvakonasana)View

  Start in tadasana. Step right foot forward, bend your knee 90 degrees. Bring left elbow or left upper arm over right knee. Place right hand on right hip. Bring hands together in the prayer position to the right of your knee rather than leaning on your leg. Right elbow is pointing up. Press left arm into right knee, stretch back, bring shoulder blades up and back. Turn upper body to the right. Straighten left leg backwards. Bring left hand to floor and raise right arm straight up. Lengthen your neck, shoulders away from the ears. Lengthen the spine on each inhale, and deepen twist each exhale. Hold for 3-5 breaths. To come out, bring down raised arm, lower back knee to floor and repeat on other side.

Benefits: Strengthens and stretches legs, groin, hamstrings, shoulders, and spine. Opens the chest.
Contraindications: headache, uncontrolled high or low blood pressure. lower back, knee, or neck injury (keep head in neutral position if you have neck problems.)

 

    

 

Twisting Extended Side Angle Pose

Twisting Extended Side Angle Pose View

 
This version of extended side angle involves twisting the torso, to open the chest and shoulders. Take extended hand and roll shoulder out and back to open chest. Wrap arm behind the back and rest it on thigh of bent leg or on lower back. Allow space between shoulders and ears. Focus on keeping shoulders and chest open. To release, inhale and reach the left fingers up and back into warrior II or straighten the legs coming into 5 pointed star. Repeat on other side.

Benefits: Opens the side of the body and chest. Energizes the body and strengthens legs.
Contraindications: Recent or chronic injury to the hips, knees, neck or shoulders.

 

 

Half Moon Pose

Half Moon Pose (Ardha Chandrasana)View

 
Start in trikonasana (triangle pose) with right hand on hip. Bend front knee and move body forward, placing right fingertips on floor about 12 inches in front of right foot. Straighten front leg while raising back leg parallel to floor. Stack hips, opening front of body, raising left hand. Align arms, gaze up towards raised hand and hold. Repeat on opposite side. Variations: A block can be used under right hand. This posture can be done against a wall to stabilize balance.

Benefits: increases balance. strengthens and stretches arms, legs, chest, spine, shoulders, abdominals, and glutes.
Contraindications: neck problems, headaches, low blood pressure, insomnia

 

 

Dancer Pose

Lord of the Dance Pose (Natarajasana)View

 
Begin standing in tadasana. Shift weight to right leg. Bend left knee and grasp inside of left foot with left hand. Gently bring left foot and right arm up and torso forward. Balance, deepen the backbend. Hold 5-10 breaths. Repeat on the other side. Fix your gaze on something still in front of you, to aid in balance.

Benefits: strengthens legs and core. improves balance, stretches shoulders and chest, strengthens the legs and ankles
Contraindications: low blood pressure

 

 

Warrior I (Virabhadrasana I)Warrior I (Virabhadrasana I)View

 
Begin in tadasana. Step feet apart, taking a wide stance. Pivot left foot out about 45 degrees. Turn torso right, square hips with front of mat, bend right knee, and pivot right foot out so it points ahead in alignment with knee. Bend knee forward until thigh is parallel to floor. Draw shoulder blades together and down. Reach arms above head, palms facing each other, lengthening spine. Gently arch back while gazing upward. To come out- lower hands while straightening front leg and push back into tadasana. Repeat on left side.

Benefits: improves balance, strengthens legs, back, arms. opens chest and shoulders. stretches hip flexors
.
Contraindications: high blood pressure, heart problems, shoulder, neck or knee injury

 

 

 

High Lunge Pose Crescent Lunge View

 

Begin in tadasana. Step feet apart, taking a wide stance. Turn torso right, square hips with front of mat, bend right knee, keep both feet facing forward. Bend knee forward until thigh is parallel to floor. Draw shoulder blades together and down. Reach arms above head, palms facing each other, lengthening spine. Gently arch back while gazing upward. To come out- lower hands while straightening front leg and push back into tadasana. Repeat on left side.

Benefits: improves balance, strengthens legs, back, arms. opens chest and shoulders. stretches hip flexors
.
Contraindications: high blood pressure, heart problems, shoulder, neck or knee injury.
Easier version: lower back knee onto the floor

 

Warrior I with Eagle Arms (Virabhadrasana I with Garuda arms)Warrior I with Eagle Arms (Virabhadrasana I with Garuda arms)View

Begin in tadasana. Step feet apart, taking a wide stance. Pivot left foot out about 45 degrees. Turn torso right, square hips with front of mat, bend right knee, and pivot right foot out so it points ahead in alignment with knee. Bend knee forward until thigh is parallel to floor. Draw shoulder blades together and down. With palms down, inhale, bring arms horizontal in front of you and take the left arm over the right arm. Twist the arms together with the palms facing towards each other. Spread the fingers wide. Inhale, reach the arms upward, draw the shoulders down the back and then start to arch the back taking your drishti past your fingertips. Take 5-10 breaths. Inhale, return to upright position. Exhale, bring arms out to the side. Inhale, step the left foot forwards into tadasana and repeat on the other side.

Benefits: improves balance, strengthens legs, back, arms. opens chest and shoulders. stretches hip flexors
.
Contraindications: high blood pressure, heart problems, shoulder, neck or knee injury.

 

Eagle Pose or Standing Spinal Twist (Garudasana)Eagle Pose or Standing Spinal Twist (Garudasana)View

  Standing, begin shifting weight onto left foot. Bend knees as if you are about to sit in a chair. Lengthen spine. Lift right leg and cross it over (and around) left leg. Right thigh is above left knee. If possible, hook right ankle behind the left lower calf. If that is not possible, place top of right foot on left calf or press it into the inner left calf. Squeeze thighs together for stability. Keep hips squared to front of the mat, and bend deeper.

Bring the arms straight forward, parallel to the floor, and widen your shoulder blades. Then cross left elbow over right in the center of the front of your body and bend the elbows. The left elbos fits into the bend of the right arm. Raise and bring the forearms perpendicular to the floor. Twist arms and bring palms together. This may be difficult. It requires practice. Relax your shoulders down and gently raise elbows to shoulder height, and slowly press hands forward to open area between shoulder blades. Feel the lower part of your body being drawn downward while the top lifts and lengthens. Hold pose for several deep breaths. Slowly unwind and repeat on the other side.

Benefits: stretches and strengthens hips, IT band, shoulders, and upper back. 
Improves concentration and balance. Increased circulation to all joints. Improved digestion and elimination.
Contraindications: Knee injuries
Modifications: use a wall to support backside. If you can’t hook foot around calf, put a block under the raised foot. Advanced version: move into forward bend with elbows in front of knees. Bring thumbs up to third eye (forehead). Eagle pose requires full attention.

 

 

 

Warrior IIVirabhadrasana II (Warrior II)View

 

Stand in tadasana. Step feet apart, taking a wide stance. Pivot left foot out about 45 degrees. Pivot right foot out so it points ahead in alignment with the knee. Bend right knee forward until the thigh is parallel to floor, knee directly above ankle, pressing the right heel into floor. Draw shoulder blades together and down. Reach arms out parallel to the floor, palms down. Lengthen spine drawing up through the crown of the head and down from the tailbone. To come out- lower hands while straightening front leg and push back into tadasana. Repeat on left side.

Benefits: strengthens the legs, ankles, wrists, arms, shoulders, and spine. stretches the groins, chest, shoulders, stimulates abdominal organs, emotionally empowering stance
Contraindications: high blood pressure, neck injury (may keep head in neutral position)

 

 

 

Reverse Warrior

Reverse Warrior (Viparita Virabhadrasana)View

 
Begin in warrior II (above). Bring rear hand down the back of rear leg. Reach front arm up ad back, next to your ear. Front knee bent directly over ankle. Reach rear hand further down, coming into a backbend, hips level as possible. Let the majority of your support come from your core rather than back hand on your leg. Gaze up to fingertips and relax shoulders away from your ears. Hold for 3-5 breaths and then switch sides.

Benefits: strengthens legs, stretches hip and sides of torso, improves the flexibility of the spine
Contraindications: neck, spinal or shoulder injuries. high or low blood pressure

 

 

 

Virabhadrasana III (Warrior III)Virabhadrasana III (Warrior III)View

  Stand in Mountain Pose. Exhale, step left foot back, to high lunge while keeping your body weight forward on right foot. With right toes forward, ground through right foot. Reach hands upward, palms facing, align hips and shoulders with the front of the mat. Using core muscles, inhale and lift left foot while leaning arms and torso forward, hinging at the hips. Gaze down as you move forward, torso and left leg move parallel with the floor. Lengthening both legs without locking bottom knee. Keep hips level, arms forward and in line with head and neck. Breathe slowly and hold for 5-10 breaths. To come out, inhale, lift chest and place your left foot back into Mountain Pose. Exhale, lower arms, and repeat on the left side. 

Benefits: Stretches hamstrings, thighs, chest, shoulders, and arms. Strengthens core, abdomen, spine, pelvic floor. Improves posture, balance, and coordination. Calms the mind and reduces anxiety.
Contraindications: High blood pressure. Ankle, foot, knee, hip, or lower back injury. If pregnant, support with hands on chair. 

 

 

Star Twist

Standing Straddle Forward Bend with a TwistView

 

Begin in 5 Pointed Star Pose, feet parallel, wide stance, arms out. Exhale, bend forward, hinging from the hips. Place your left hand on the mat directly under your shoulder and twist your right arm straight upward. Look up toward the raised hand. Hold for 3-6 breaths then switch sides. Or make it a more dynamic movement by coming forward into the twist with each exhale and inhaling back to 5 Pointed Star Pose. 

 

 

Extended Hand-To-Big-Toe Pose (Utthita Hasta Padangustasana)Extended Hand-To-Big-Toe Pose (Utthita Hasta Padangustasana)View

 

From Tadasana (Mountain Pose), shift your weight to your left foot and ground downward. Slowly and carefully, draw your right knee up into your chest. Bring your right arm to the inside of your right thigh. Then loop your index and middle fingers around your right big toe or around sole of the foot. Place your left hand on your left hip. Lengthen the spine, engage your abdominal muscles and straighten your standing left leg without locking the knee. Exhale, extend your right leg forward and straighten as much as possible. Keep hips squared and spine straight. Lift and lengthen and relax the shoulders. If you are steady, swing the extended leg out to the side and breathe steadily. Hold for 5-20 breaths. To release, draw the knee back into the chest, then slowly lower your foot to the floor. Lengthen back up into Tadasana. Then repeat on the opposite side. for the same amount of time. 

 

 

standingsplit Bent Standing Split (Urdhva Prasarita Eka Padasana)View

 

From Intense Side Stretch, bring your hands on either side of your right leg. Bend your front knee slightly and lift your left leg into the air, coming into Standing Split. Stay here or bend the left knee to increase the stretch for the front of the left thigh. Keep your palms planted on the mat or reach your left arm up and hold the top of your left foot, pulling the heel into your tush to lift the knee up and increase the stretch.