1. Standing Yoga pose Utkatasana(Chair Pose)

Meaning: 

The first standing yoga pose name comes from the Sanskrit, utkata, meaning “intense” or “powerful,” and asana, meaning “posture.” The common English name for utkatasana is chair pose. It is also sometimes called as fierce or powerful pose.

Steps with breathing:

1. Stand erect in taadasana keep the feet together. 
2. With a deep breath in, lift the arms above the head. The arms can either be kept facing each other with palms joined or they can be kept parallel to each other.
3. Exhale; bend from your waist 30 degree forward. With further exhalation bend your knees, push your hip back as if you are sitting on a chair and gaze in front.
4. Maintain the pose from 30 seconds to 1 minute. With inhalation, release the pose by straightening the knees. With further inhalation bring the arms to the sides of the body and stand in shithala taadasana.

Adjustments:

1. Biceps close to ears.
2. Knees should not cross over your toes.
3. Inner thighs parallel to each other.
4. Draw the tail bone and belly in.

Benefits:

1. The muscles of the thighs, knees, calves and ankles get toned.
2. Strengthens the muscles of torso and the lower back.
3. Reduces symptoms of Flat feet.
4. Stimulates the heart, diaphragm and abdominal muscles.

Contra Indications:

This asana should not be performed if one suffers from chronic knee pain, arthritis, sprained ankles, damaged ligaments, headache or insomnia.

Variations:

1. Interlace the fingers and after coming in the chair pose, lift the heels off the floor.
2. Parivrtta Utkatasana (Revolved Chair Pose).

2. Padahastasana (Standing forward fold)

Meaning:

Second standing Yoga pose in sanskrit pada means feet, hasta means hand and asana means pose. Since this asana is demonstrated by touching the feet with hands it is known as pada hasatasana and in English it is called hands to feet pose.

Steps with breathing:

1. Feet together, stand straight with hands by your side and shoulders rolled back.
2. Inhale; raise the hands over the head with palms facing each other.
3. Now turn the palms forward, with exhalation, slowly draw the belly in and bend the body from the waist line and bend downwards bringing the hands beneath the feet or beside the feet.
4. Keep the legs straight and knees soften.
5. Keep the forehead between the knees.
6. Hold the pose for 30 seconds to 1 minute.
7. With inhalation look up release the palms and with further inhalation, raise up the hands and as you exhale bring hands down and relax in shithala taadasana.

Adjustments:

1. Practice with your arms straight over your head and palms facing forward out in front.
2. Bend from your waist line and try not to hunch your back. 
3. Shift your weight towards the ball of your feet to keep your knees safe. If feeling unsteady you can slightly bend your knees.
4. It’s important to bring your palms beneath the feet or beside the feet if not able to place them then you can place it on the ankles or shin bone.
5. Keep the forehead between the knees and try to keep your knees straight.
6. Practice with your feet together but if you’re feeling unsteady, try stepping your feet hip-width apart.

Variations:

1. Keeping the palms beside the feet.
2. Catch hold of big toes (padangustasna.)
3. Catch hold of calf muscles or ankles.

Benefits:

1. Eliminates the excess fat around the abdomen and thighs.
2.  Purifies and strengthens the sushumna nadi.
3.  Prevents constipation and relieves stomach ache.
4. Massages the entire abdominal organs and tones the liver, spleen and the kidney.

Contraindications: 

Forward bending is strictly prohibited for people with severe lower back problems, high blood pressure, any heart diseases and hernia.

3. Prasarita padottanasana(wide legged forward bend)

Meaning: 

Third standing yoga pose name comes from the Sanskrit words prasarita meaning stretched out, pada meaning foot, uttana meaning intense stretch and asana meaning posture. Prasarita padottanasana is commonly referred to as wide-legged forward bend in English.

Steps with breathing:

1. Stand in taadasana
2.  Step or slightly stretch your legs apart 4-5 feet.
3.  Hands on waist, lengthen your spine and press the outer edges of your feet and ball of the big toes firmly into the floor. Inhale; lift your chest, making the front torso slightly longer.
4.  As you Exhale, maintaining the length of the torso, lean the torso forward from the hip joints.
5.  Once the torso becomes parallel to the mat bring your hands in line with the shoulders on the floor and keep the torso lengthened.  
6.  Inhale and raise the head up creating a concave curve in the spine
7. Exhale and walk your fingertips between your feet, bend the elbows and lower your torso and head into a full forward bend. Or rest the crown of the head on the floor.
8. Stay in this pose for 30 seconds to 1 minute in normal breath.
9.  Inhale, raise the head from the floor and straighten the elbows. Keeping the torso straight 
   exhale and stand as in position 2.
10. Slowly bring the legs together and relax in shithala taadasana.

Adjustments:

1. After widening the feet, both the toes should be pointing forward.
2. Make sure your inner feet are parallel to each other.
3. While bending forward lean from waist not from upper back.
4. While inhaling try to make the back concave.
5. Once the torso is parallel, place the palms in line with the shoulder.
6. In the final posture, elbows are bent and pressing the palms on the floor between the feet.

Variations:

1. Elbows on the ground.
2. Catch hold of the big toes.
3. Interlacing the fingers behind the back.

Benefits:

1. Reduces excess fat in the legs, upper back and waist region.
2. Intense stretches for the hamstrings and abductor muscles.
3. It tones the abdominal organs.
4. Mooladhara, Swadhistana, Manipura Chakras are enhanced.
   

Contraindications:

 People with acute back pain, high blood pressure, vertigo and cervical spondylosis should avoid this pose.

4. Yoga pose Parswa konasana(Side angle pose)

Meaning: 

 Fourth standing Yoga pose in Sanskrit, Parswa means side, Kona is an angle and asana means posture. In English it is called as Extended lateral angle pose.

Steps with breathing:

1. Stand in taadasana hands on the waist. Inhale feet apart by 3/4 feet or as much comfortable, point the right foot towards right side.
2. While firming the left heel on the floor exhale and bend your right knee until right thigh is parallel to the floor and make sure knee doesn’t cross the toes. 
3. With inhalation bring the arms parallel to the floor, palms facing downward and gaze at the right middle finger. 
4. While lengthening the entire left side of your body with further exhalation bring the right torso on right thigh and place right hand’s finger tips beside the right foot touching the floor and stretch the left arm over the head and gaze at the left hand’s finger tips.
5. Remain in this position from half a minute to a minute, breathing deeply and evenly. Inhale and extend the arms parallel to the floor, straighten the knee and exhale back in shithala taadasana.

Adjustments: 

1. Front knee should not cross the toes and make the 90 degree angle.
2. Thigh should be parallel to the floor.
3.  Front heel should be in line with heel behind or it can be in line with the centre of the behind foot.
4. Weight of the body should be evenly distributed on both the legs.

Variations:

1. Placing the elbow on the bent knee in case the extended hand’s palm is not reaching the ground.
2. Placing the extended hand’s palm in front of the bended leg’s foot and extend the other hand towards the ceiling.

Benefits: 

1. Relieves the stiffness in the back and shoulders. 
2. Strengthens and tones up the ankles, knees and thighs.
3. Reduces the fat around the waist and relieves the sciatica and arthritis pain. 
4. It also increases peristaltic activity and aids elimination.

Contraindications:  

This asana is strictly prohibited for people with injury of knees, hips, spine, shoulders and ankles, High/ low blood pressure, Diarrhoea

5. Yoga pose Virabhadrasana Dwe (Warrior B)

Meaning: 

Fifth standing yoga pose Sanskrit Vira means warrior, bhadra means ferocious or fearsome and asana means pose. According to Hindu mythology lord Shiva created the ferocious warrior named Veerbhadra and set him out to destroy evil powers. In English it is called as the Warrior pose.

Steps with Breathing:

1. Stand in taadasana, feet together and hands on the waist.
2. Take a deep inhalation and with a jump spread the legs apart sideways 4 to 4 half feet. 
3. Turn the right foot right side and keeping the left heel firmly on the ground and leg stretched out completely.
4. With inhalation, raise the arms in line with the shoulder, palms facing down. 
5. Exhale and bend the right knee tilt the right thigh parallel to the floor, right knee perpendicular to the floor, thus forming a right angle between the right thigh and right calf and gaze at the right middle finger.
6. Stay in the pose from 30 seconds to 1 minute with deep breathing. Inhale and come up. Turn the left foot and continue on the left side. 
7. After completing on both the sides relax in shithala taadasana.

Adjustments: 

1. Front knee should not cross the toes and make the 90 degree angle.
2. Thigh should be parallel to the floor.
3. Arms should be in line with the shoulders, away from the ears.
4. Core should be engaged.
5. Front heel should be in line with heel behind or it can be in line with the centre of the behind foot.
6. Weight of the body should be evenly distributed on both the legs.

Variations:

1. Bend the legs first and then extend the arms.
2. Extend the arms first and then bend the knees.
3. Only bending of the legs, with hands on the waist. ( in case of pain in hands and shoulders)

Benefits: 

1. Stretches the chest, lungs and shoulders.
2. Strengthens ankles, knees and thighs.
3. Stimulates the abdominal organs.
4. Develops balance and stability.

Contraindications:

This asana is strictly prohibited for the people with injuries in the knees, hips, spine, shoulders and ankles, High blood pressure, 3.  Diarrhoea.

YOGA FLOW USING ABOVE 5 STANDING YOGA POSE