Yoga 101: How to Stand in Yoga

"Come to stand at the top of your mat." 

Pretty basic instruction, right? 

You'd think so, but seeing as how no two bodies are alike, everyone carries their weight differently, and our society as a whole has poor posture; a simple standing position can be one of the most difficult things to do. 

Hyperflexible people like me will lock their knees, causing them to bow backward and put stress on the joints. Many of us stick our tailbones outward, causing the front ribs to jut out and giving this feeling of a fake backbend that we think is strong & flexible; but really causes more tension in the spine.

Long story short, every body is different. We all have different limitations. No two bodies were built the same. We are all asymmetrical. 

Learning the proper way to stand takes practice and requires constant reminders (my students can surely attest). Here are some fail-safe cues that will help you to stand properly both on and off the mat.

How to Stand in Yoga

Standing with feet hip-width distance apart, start by lifting the toes a few times to wake up the arches of the feet. Really focus on lifting that pinky toe as these are the muscles that help keep knee and low back pain at bay. Spread the toes as much as possible then set them down with the big toe pointing forward.

Keep the knees soft—not bent, but not locked either.

Find your hip points on the front of your body and slightly lift them (they may not go anywhere, but see how this feels) to point your tailbone downward.

Bring your fingertips to the points of your shoulders and bring them down & back as much as comfortably possible. Notice how the chest begins to lift and spread as you do this—keep this feeling.

Find your front lower ribs and if they’re sticking out, soften them back into your torso. This will keep your belly long and lifted from the front of the spine.

Bring the ears in line with the shoulders and the chin parallel to the floor. Relax your face.