In What Yoga Position Do You Stand, Place a Hand on the Floor & Stretch Your Arms?

Standing yoga poses are the beginning point of many of the basic poses you perform during a yoga session. Standing poses contribute to improved posture, balance and stability, and can also increase core strength. While many poses call for placing both hands on the floor while in a forward- or backward-bending position, fewer yoga positions involve placing just one hand on the floor from a standing position. These poses stretch and strengthen your arms, back, legs and many other muscle groups. Check with your doctor before starting a new yoga program or if it has been a long time since you have exercised.

  1. Half Moon

    • The Half Moon pose, or Ardha Chandrasana in Sanskrit, focuses on almost every area of your legs, including the ankles, calves, knees and thighs. The position also stretches the spine, chest, groin and shoulders. Begin Half Moon with a triangle pose: Place your right foot about three feet in front of the left, bend at the waist and place your hand on the floor alongside your right foot. Putting the majority of your weight on your right leg, move your hand so it is six to 12 inches in front of your right toes. As you move your hand, straighten your right knee and lift your left leg off the ground. Your left leg should be straight and in alignment with your hip and shoulder. Your legs will form a right angle when Half Moon is performed correctly. Stretch your left arm in the air with palm open. Hold Half Moon for 30 seconds up to a minute. Contraindications for this pose include people who experience migraine headaches, low blood pressure and diarrhea.

    Revolved Triangle

    • The Revolved Triangle pose, called by the Sanskrit name Parivrtta Trikonasana, features a forward extension and twisting motion of the body that targets many of the same areas of the body as the Half Moon pose. You'll stretch and strengthen the shoulders, groin, abdomen, spine, knees and ankles with the Revolved Triangle. Begin in the Mountain pose, standing up straight with your feet together, arms at your side and palms facing away from your body. Take a step with your left leg so it is about three feet ahead of your right. Align your heels with each other. Hold your arms out parallel to the floor, airplane-style. Turn your trunk to the left, keeping your hips squared and elevated rather than pointing down toward the ground. Stretch your left hand straight into the air as you bring your right hand down to the ground alongside the outer edge of your left foot. Hold for at least 30 seconds. "Yoga Journal" explains that people with back injuries, low blood pressure, or headaches should not perform the Revolved Triangle.

    Extended Side Angle

    • Utthita Parsvakonasana, or the Extended Side Angle pose, is another twisting yoga pose in which you stand, place a hand on the floor and stretch your arms. This pose stretches and strengthens the legs, chest, groin and shoulders and increases stamina. People with frequent headaches, hyper- or hypotension should not practice the Extended Side Angle position. Stand up straight with your arms at your sides before stepping ahead three feet with your left leg. Bend your left knee at a 90-degree angle while keeping your right leg as straight as possible. Align your heels as you lean to the left. Your left shoulder should be directly over your left knee. Keep your hips and waist straight. Extend your right arm into the air, keeping your shoulder close to your ear. Place your left hand on the floor next to your left foot. If you cannot reach that far, grab your ankle.

    Props

    • Yoga props are items that help you achieve your stretching goals and correct posture in a pose more comfortably. Props can include blocks, blankets, bolsters and straps that support different areas of your body as you hold a pose. Yoga blocks are made of sturdy wood or solid foam and can function as an extension of the hand in the Half Moon, Revolved Triangle and Extended Side Angle poses when limited flexibility does not allow you to reach the floor with your hand. Place the block on the floor where your hand should go for the specific pose you have chosen to perform. Lay your hand on the block or grasp the handle, depending on the type of block, and continue the pose as if your hand were on the floor.