Standing Yoga Poses

Standing yoga postures require both strength and flexibility, and are a major part of a balanced hatha yoga practice. Standing poses are generally held for shorter times than other poses, usually from 2-4 breaths, and tend to be more energetically uplifting and opening. This category contains the most of the advanced asanas, so it is important for beginners to focus on the basic standing poses to build a solid understanding and foundation of alignment and muscular engagement.

Tips for standing yoga poses

  • Maintain proper knee, foot, and ankle alignment to avoid injury or strain.
  • Use a wall or chair for support when needed, especially in balancing poses.
  • Use a drishti or focal point to steady your balance.
  • Use pada bandha for leg stability.
  • Maintain a slow deep breath while holding these poses, especially the more challenging ones.
  • If you have tight hamstrings you can modify with bent knees or use a yoga strap.

Standing yoga poses for beginners

It is best to find a qualified yoga instructor to teach you the alignment of the standing yoga poses. You should work first on mastering Mountain Pose as it is the foundation of all of the other standing asanas. Progress to the classic standing poses like triangle and the warrior poses. A consistent yoga practice and following our beginner yoga guide will yield the best and fastest results.

Benefits

There are several benefits of standing poses. Standing asanas such as Mountain, Tree pose, and Warrior primarily build strength and stability in the legs, glutes, and core muscles. Standing postures with the arms raised like Triangle pose and Warrior 2, also build upper body strength. These poses are grounding and help improve balance as well as strengthen Muladhara, the root Chakra. Many of these asanas improve flexibility in the hip flexors and upper leg.

Standing asanas in yoga

There are approximately 36 primary standing asanas in yoga. Check out our list of standing yoga poses by image, name and level below. You will find step-by-step instructions, pose benefits, modifications, and Sanskrit pronunciation for each pose.

  • Parsvottanasana • Pyramid

    Pyramid

    Parsvottanasana

  • Reverse Warrior • Viparita virabhadrasana

    Reverse Warrior

    Viparita Virabhadrasana

  • Revolved Half Moon

    Revolved Half Moon

    Parivrtta Ardha Chandrasana

  • Parivrtta Parsvakonasana • Revolved Side Angle

    Revolved Side Angle

    Parivrtta Parsvakonasana

  • Parvritta Trikonasana • Revolved Triangle

    Revolved Triangle

    parivrtta trikonasana

  • Shiva Twist • parivrtta natarajasana

    Shiva Twist

    Parivrtta Natarajasana

  • Standing Backbend / Anuvittasana

    Standing Backbend

    Anuvittasana

  • Uttanasana • Standing Forward Fold

    Standing Forward Fold

    Uttanasana

  • Standing Hand to Toe / Hasta Padangusthasana

    Standing Hand to Toe

    Hasta Padangusthasana

  • Standing head to knee pose / Dandayamana Janu Sirsasana

    Standing Head to Knee

    Dandayamana Janu Sirsasana

  • Standing Splits • urdhva prasarita eka padasana

    Standing Splits

    Urdhva Prasarita Eka Padasana

  • Standing Yoga Seal / dandayamana yoga mudrasana

    Standing Yoga Seal

    Dandayamana Mudrasana

  • Tiptoe Pose • prapadasana

    Tiptoe Pose

    Prapadasana

  • Tree pose / vrikshasana

    Tree

    Vrikshasana

  • Triangle pose / Utthita Trikonasana

    Triangle

    Utthita Trikonasana

Yoga Basics