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.