Standing poses
站立体式
体式按首字母A-Z顺序排列
Big Toe Pose
(Padangusthasana)
手抓大脚趾式
Level: Intermediate
Ideal for women who are trying to get pregnant
Improves digestion
Relieves headache
难度水平：中级
备孕期女性理想体式
改善消化
缓解头痛
Chair Pose
(Utkatasana)
幻椅式
Level: Beginner
Improves posture and balance
Tones abdomen and thighs
Great for athletes and runners
难度水平：初级
改善体态和平衡力
加强腹部与大腿力量
适合运动员和跑者
Dolphin Pose
(Catur Svanasana)
海豚式
Level: Intermediate
Brings relief to asthma patients
Stress-reliever
Prevents osteoporosis
难度水平：中级
缓解哮喘症状
缓解压力
预防骨质疏松症
Downward Facing Dog Pose
(Adho Mukha Svanasana)
下犬式
Level: Beginner
Enhances hamstring flexibility and hip flexion
Stretches Achilles' tendons
Strengthens wrists, ankles, toes and back
难度水平：初级
提升腿部韧带灵活度和髋部扭转曲度
延展脚后跟肌腱
加强手腕，脚踝，脚趾和背部
Eagle Pose
(Garudasana)
猫头鹰式
Level: Intermediate
Great for balance
Good for respiratory problems
Tones calves, thighs and arms
难度水平：中级
适合练习平衡力
有助于缓解呼吸问题
加强小腿后部，大腿和手臂力量
Extended Hand to Big Toe Pose
(Utthita Hasta Padangustasana)
手抓脚趾站立伸展式
Level: Intermediate
Improves balance and focus
Stimulates urinary and reproductive organs
Beneficial in weight loss
难度水平：中级
提升平衡力和专注度
刺激泌尿和生殖系统
有利于减重
Extended Side Angle Pose
(Utthita Parsvokonasana)
侧角伸展式
Level: Beginner
Great pose for athletes and dancers
Improves body alignments and mental focus
Opens hips and strengthens ankles
难度水平：初级
适合运动员和舞者
有利于身体体态调整和专注度提升
打开髋部，加强脚踝
Half Bound Lotus Standing Pose
(Ardha Baddha Padmottanasana)
半莲花站立前屈式
Level: Advanced
Great stretch for Achilles' tendon and hamstrings
Beneficial in hormonal imbalances
Strengthens arms and legs
难度水平：高级
延展脚后跟肌腱和腿部韧带
有利于体内荷尔蒙激素平衡
加强手臂和小腿力量
Half Moon Pose
(Ardha Chandrasana)
半月式
Level: Beginner
Aids in fat loss
Greatly increases sense of balance and mental focus
Stretches thighs and ankles
难度水平：初级
有利于减肥
大大增强平衡感和专注度
延展大腿和脚踝
Half Wheel Pose
(Ardha Chakrasana)
半轮式
Level: Advanced
Strengthens and tones chest muscles
Enhances sense of balance
Increases ankle and back strength
难度水平：高级
加强胸部肌肉
提升平衡感
加强脚踝和背部力量
Headstand
(Sirsasana)
头倒立
Level: Advanced
Improves balance and focus
Strengthens upper body
Avoid if you have neck injury or migraine
难度水平：高级
提升平衡感和专注度
加强上半身力量
如有颈部损伤或偏头痛应避免此体式
Intense Side Stretch Pose / Pyramid pose
(Parsvottanasana)
加强侧伸展式
Level: Intermediate
Stretches back, groin and inner thighs
Tones abdomen and lower body
Great for weight and fat loss
难度水平：中级
伸展背部，腹股沟和大腿内侧
加强腹部和下半身力量
有利于减肥
Lord of Dancers Pose
(Natarajasana)
舞王式
Level: Advanced
Great hip opener and balance enhancer
Improves mental focus and back flexibility
Sculpts arms and calves
难度水平：高级
有利于打开髋部和加强平衡力
提升专注度和背部灵活度
雕刻手臂和小腿线条
Mountain Pose
(Tadasana)
山式
Level: Beginner
Helps gain initial sense of balance
Opens up chest cavity for breathing exercises
Stimulates thyroid and helps increase height
难度水平：山式
有利于获得平衡感
打开胸腔进行呼吸练习
刺激甲状腺，有利于增高
One Legged Dog / Downward Dog (Split) Pose
(Eka Pada Svanasana)
单腿下犬式
Level: Intermediate
Enhances hamstring flexibility and hip flexion
Stretches Achilles' tendons and groin
Improves digestion and balance
难度水平：中级
提升腿部韧带灵活度和髋部扭转曲度
延展脚后跟肌腱
加强手腕，脚踝，脚趾和背部
One Legged Headstand
(Eka Pada Sirsasana)
单腿头倒立
Level: Advanced
Beneficial in mental stress, depression, anxiety and fatigue
Stretches legs and ankles
Strengthens back, elbows and forearms
难度水平：高级
有利于缓解精神压力，抑郁，焦虑和疲惫等情绪和症状
延展大腿和脚踝
伸展背部，手肘和前臂
Revolved Extended Side Angle Pose
(Parivritta Parsvokonasana)
扭转侧角伸展式
Level: Intermediate
Stretches groin and legs
Helps trim down belly fat and tone abdomen
Strengthens ankles, knees and wrist
难度水平：中级
延展腹股沟和小腿肌肉
有利于收平小腹和加强腹部力量
加强脚踝，膝盖和手腕
Revolved Triangle Pose
(Parivritta Trikonasana)
扭转三角式
Level: Intermediate
Stretches hamstrings and Achilles' tendon
Relaxes back and hips
Tones abdomen and shoulders
难度水平：中级
延展腿部韧带和脚后跟肌腱
放松背部和臀部
加强腹部和肩部力量
Standing Forward Bend Pose
(Uttanasana)
站立前屈式
Level: Beginner
Stimulates kidney, liver and pancreas for improved digestion
Provides relief in obesity, stress and depression
Enhances balance and spine strength
难度水平：初级
刺激肾脏，肝脏和胰腺等器官提升消化
有利于缓解肥胖，压力和消极情绪
提升平衡力和加强脊柱
Standing Half Forward Bend
(Ardha Uttanasana)
半站立前屈式
Level: Beginner
Corrects body alignment and standing posture
Strengthens ankles and enhances toe grip
Improves digestive and urinary functions
难度水平：初级
校正体态和加强脚趾握力
提升消化和泌尿功能
Standing Spinal Twist Pose
(Katichakrasana)
站立脊柱扭转式
Level: Beginner
Stretches and relaxes abdomen
Strengthens spine and makes it flexible
Relieves of stress and anxiety
难度水平：初级
加强和放松腹部
延展脊柱，提升灵活度
缓解压力和焦虑
Tree Pose
(Vrksasana)
树式
Level: Beginner
Helps gain better sense of balance
Strengthens ankles, knees and improves toe grip
Rectifies standing posture
难度水平：初级
有助于提升平衡感
加强脚踝，膝盖力量，提升脚趾握力
矫正站立体态
Triangle Pose
(Trikonasana)
三角式
Level: Intermediate
Stretches inner thighs and groin
Tones waist and aids in fat loss
Helps with balance issues
难度水平：中等
伸展大腿内侧和腹股沟
加强腰部，有助于减肥
有助于平衡力提升
Upward Salute / Upward Tree pose
(Urdhva Hastasana)
向上树式
Level: Beginner
Stimulates abdominal organs
Stretches arms and upper back
Improves posture
难度水平：初级
刺激腹部器官
延展手臂和上背部
改善体态
Warrior I Pose
(Virabhadrasana I)
战士一式
Level: Beginner
Shapes calves and hips
Strengthens and stretches ankles and thighs
Relaxes arms and back
难度水平：初级
改善小腿和臀部线条
加强脚踝，延展大腿
放松手臂和背部
Warrior II Pose
(Virabhadrasana II)
战士二式
Level: Beginner
Strengthens and stretches ankles, calves and thighs
Improves focus and memory
Opens hips and stimulates reproductive organs
难度水平：初级
加强和伸展脚踝，小腿和大腿肌肉
提升专注度和记忆力
打开髋部，刺激生殖系统
Warrior III Pose
(Virabhadrasana III)
战士三式
Level: Intermediate
Strengthens and tones the whole body
Improves memory
Corrects posture and improves balance
难度水平：中级
加强全身力量
提升记忆力
改善体态和平衡力
Wide Legged Standing Forward Bend Pose
(Prasarita Paddotanasana)
站立分腿前屈式
Level: Intermediate
Provides relief from stress and obesity
Strengthens ankles and wrists
Enhances memory and flexibility
难度水平：中级
缓解压力和肥胖
加强脚踝和手腕
增强记忆力和灵活度
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