Yoga is not only about flexibility but also about developing strength and balance. One pose that can help you improve both aspects is the Vertical Pose. Here is a step-by-step guide on how to do Yoga Vertical:

Step 1: Warm-up

It is crucial to warm up your body before attempting any yoga pose. Start by performing a few rounds of Sun Salutations or gentle stretching exercises to prepare your muscles for the upcoming challenge.

Step 2: Find a Stable Surface

Choose a stable surface for your practice, such as a yoga mat or a non-slippery floor. Ensuring the right stability will help you maintain proper form and prevent any unexpected slips or injuries.

Step 3: Stand Tall

Begin by standing tall with your feet hip-width apart. Distribute your weight evenly on both feet, grounding yourself into the floor. Engage your core to find stability and maintain proper alignment throughout the pose.

Step 4: Arms Placement

Extend your arms straight overhead, palms facing each other. Keep your shoulders relaxed and away from your ears. Ensure that your arms are fully extended, but without locking your elbows.

Step 5: Lengthen Your Spine

As you inhale, lengthen your spine from the tailbone to the crown of your head. Imagine a string pulling you up and elongating your entire body. This lengthening will create space between your vertebrae and improve your posture.

Step 6: Lift Up

On an exhale, engage your leg muscles and gently lift your entire body onto the balls of your feet. Keep pushing the floor away with your feet, using that energy to rise higher. Find balance and maintain a steady gaze for better stability.

Step 7: Balance and Hold

Once you have lifted off, focus on balancing and holding the pose. Breathe deeply and evenly to maintain your composure. Start with shorter holds and gradually increase your time as you advance in your practice.

Step 8: Exit the Pose

To exit the Vertical Pose, slowly lower your heels back down to the floor while maintaining control. Release your arms and relax your body, returning to a standing position with your feet hip-width apart.

Remember, practice makes perfect. The more you practice the Vertical Pose, the more strength, balance, and body awareness you will develop. Happy yoga journey!

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