18 Standing Yoga Poses

18 Standing Yoga Poses: Whether it’s at our work area, in our vehicle, or on the couch, as an animal categories, we have never invested as little energy in our feet as we do today. Sadly, this makes shortcoming and irregularity in the lower body, diminished versatility, and tight hamstrings and hip flexors.This is only one justification for why rehearsing yoga is so strong. The standing yoga presents saw as in any “yang” style yoga class are phenomenal at reinforcing and extending.

The legs, hips, and back, assisting with developing fortitude, increment adaptability, and further develop act. Thus, in the event that you’re looking for a method for countering balance a stationary way of life, need to feel more grounded, or work on your equilibrium, yoga is the arrangement. We should investigate how standing yoga postures can assist you with doing that and how to rehearse them.

18 Standing Yoga Poses

Here are the 18 most normal & useful standing yoga presents in Hatha, Vinyasa and Ashtanga yoga classes. Standing yoga presents give areas of strength for a to a balanced work on, offering viable advantages for yogis, everything being equal. They fortify the lower body, essentially further develop equilibrium, and upgrade postural arrangement. As an animal category, we have never put as little effort into our feet as we do now, whether it’s at our workstation, in our car, or on the sofa.

This results in tight hamstrings and hip flexors, irregularities in the lower body, and less adaptability.This is but one explanation for why practicing yoga is so effective. Any “yang” style yoga practice will use standing poses to strengthen and lengthen the legs, hips, and back. This helps to build fortitude, increase adaptability, and enhance act development.

18 Standing Yoga Poses

18 Standing Yoga Poses Overview

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Benefits Practicing Standing Yoga Poses

Improved Balance

Standing yoga presents make areas of strength for a by reinforcing the legs, feet, lower legs, and center muscles. This more prominent steadiness bears the cost of experts of all levels upgraded equilibrium and coordination in regular exercises, diminishing the gamble of falls and further developing by and large body control, which is particularly valuable for seniors.

Lower-Body Strength

Customary act of standing stances assists fabricate perseverance and soundness in the lower with bodying, drawing in and reinforcing muscles, including the quadriceps, hamstrings, glutes, and calves. Standing stances advance great dissemination and practical development and furthermore support by and large actual wellness.

Enhanced Awareness & Alignment

With their strong underpinning of soundness, standing postures show us how we root down and ascend. They offer us potential chances to see past the domains of actual strength and assist us with taking advantage of boldness, mettle, and individual power. They carry significant mindfulness into the way that we stand, a big motivator for we, and how we go to bat for ourselves and our networks, bringing us into an ideal actual position as well as into more profound arrangement with one another.

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8 Beginning Standing Yoga Poses

Remember to heat up prior to rehearsing. Attempt this 7-minute yoga get ready to set up your muscles, joints, and cardiovascular framework for a yoga meeting.

Mountain Pose (Tadasana)

Tadasana is the central standing yoga present. It centers around establishing and tracking down composure. This posture further develops pose, advances body mindfulness, and creates in general solidness.


  • Stand up well with your feet together or hip-width separated.
  • Keep your shoulders loose and arms by your sides.
  • Connect with your center muscles and disseminate your weight uniformly on the two feet.
  • Look forward and inhale profoundly.

Useful tip:

Envision a string drawing the crown of your head towards the roof to protract your spine.

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Upward Hands Pose (Urdhva Hastasana)

This posture, which includes arriving at the arms above while standing tall, extends the side body, shoulders, and spine and furthermore grows the chest.


  • From Mountain Posture, breathe in and raise your arms above, palms confronting one another.
  • Stretch your spine and keep your collarbones wide.
  • Draw your shoulders down the back.

Useful tip:

Keep your neck loose and try not to tense your upper back.

Standing Forward Fold (Uttanasana)

Remaining Forward Overlay is a cooling represent that includes pivoting from the hips. It extends the hamstrings, calves, and lower back while protracting and delivering pressure in the spine.


  • Begin in Mountain Posture, then, at that point, breathe out and overlap forward from your hips.
  • Permit your head and neck to unwind.
  • Lay your hands on the floor or hold your contrary elbows for the Cloth Doll variety.


Relax your knees, particularly assuming your lower back and hamstrings are tight.

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Chair Pose (Utkatasana)

Seat Posture reinforces the thighs, glutes, and calves while additionally conditioning the center muscles and further developing equilibrium.


  • Start in Mountain Posture, and afterward breathe in as you raise your arms above.
  • Twist your knees and shift your weight back as though sitting in a fanciful seat.
  • Keep your spine long and connect with your center.


Keep your weight in your heels and try not to allow your knees to move past your toes.

Warrior I Pose (Virabhadrasana I)

This strong standing posture develops fortitude and dependability in the legs, hips, and center, while opening the chest and shoulders. Rehearsing Hero I further develops equilibrium and upgrades fixation.


  • From Mountain Posture, step your left foot back. Twist your right knee, stacking it over the right lower leg.
  • Root down through your left foot, turning the toes somewhat outward, to around 45 degrees.
  • As you breathe in, lift your arms above, with palms confronting one another.
  • Square your hips to the front of your mat and look forward.

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Useful tip:

Keep your front knee lined up with your lower leg to protect the joints stacked and. Scissor your inward thighs towards one another for more strength and dependability.

Warrior II Pose (Virabhadrasana II)

Fighter II draws in the legs, hips, and center muscles while opening the chest and shoulders. Rehearsing major areas of strength for this stance develops a feeling of establishing and security.


  • From Mountain PoseI, go to one side and step your passed by walking to the rear of your mat.
  • Keep your right knee twisted around your lower leg and your left leg straight, with the left foot lined up with the rear of the mat or somewhat turned in.
  • Spread your arms open wide, lined up with the floor.
  • Look over your front fingertips.

Useful tip:

Lift up through the crown of your head, keep your spine long, and keep areas of strength for a for steadiness.

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Triangle Pose (Trikonasana)

Triangle Posture extends and fortifies the whole body. It opens the hips, extends the hamstrings and calves, and stretches the spine.


  • From Hero II (right side), fix your front leg.
  • Extend your side body, and pivot from the hip over the right leg.
  • Arrive at your right arm forward and bring down it to your shin, lower leg, the floor, or a block.
  • Expand your left arm up, adjusting it to your shoulders.

Useful tip:

Draw in your thigh muscles to safeguard your knees and ensure you are not stressing. The position between your feet ought to feel offset with a great degree of stretch sensation.

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High Lunge (Anjaneyasana, variation)

High Thrust increments adaptability in the hip flexors while further developing equilibrium, building center, and upgrading soundness in the lower body.


  • Start Mountain Posture. Step your right foot once more into a jump position.
  • Keep your spine long and lift your arms above.
  • Track your right knee straight over your lower leg and your left leg firmly locked in.

Useful tip:

You might have to keep your left knee marginally twisted, particularly assuming your lower back is tight. Scissor the inward thighs and connect with your center to keep up with equilibrium and strength.

5 Intermediate Standing Yoga Poses

Tree Pose (Vrksasana)

Epitomize the effortlessness and strength of a tree as you practice Vrksasana. It will assist you with further developing equilibrium, solidness, and focus while upgrading body mindfulness and stance.


  • Start in Mountain Posture.
  • Shift your weight onto your left foot and bring your right knee into your chest.
  • Turn the right knee out aside and spot the bottom of your right foot against the inward left thigh or calf, either above or beneath the knee.
  • Embrace the external left hip in to track down your equilibrium and carry your hands to your heart community or contact them above.

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Useful tip:

Center your look around a proper highlight assist with keeping up with balance and draw in your center for security. On the off chance that your hips are tight, you might put the foot on the calf and progress to the thigh as you gain adaptability.

Revolved Chair Pose (Parivrtta Utkatasana)

Rotated Seat Posture connects with the legs, center, and spine while further developing equilibrium and coordination. It likewise invigorates the stomach organs, discharges shoulder and upper back strain, and improves spinal portability.


  • Start in Chair Pose.
  • Contort your middle to the right, carrying your passed on elbow to the beyond your right thigh.
  • Press your palms together in petitioning God position, and stretch your spine.
  • Draw in your center and turn further with each breathe out.

Useful tip:

Keep areas of strength for a through your feet, keep your knees adjusted and your hips square.

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Expanded Side Point Posture (Utthita Parsvakonasana)

Broadened Side Point Posture develops profound horizontal augmentation while empowering the whole body. It extends the hips, crotches, and hamstrings and develops fortitude in the legs, center, and chest area. This stance likewise opens the chest and shoulders, improving lung limit and advancing profound relaxing.


  • From Fighter II Posture on the right side, and pivot your middle towards your front leg.
  • Bring down your right hand to the beyond your right foot or put it on a block. You may on the other hand put your lower arm on your right thigh
  • Expand your left arm above, making a straight line from your passed on heel to your fingertips.
  • Connect with your center, open your chest, and look up.

Useful tip:

To keep up with ideal solidness, keep the right knee lined up with the lower leg, guaranteeing that it doesn’t follow past the toes.

Warrior III Pose (Virabhadrasana III)

Fighter III is a strong standing represent that reinforces the legs, center, and back muscles while conditioning the shoulders and arms. When drilled appropriately, it further develops stance and steadiness and improves by and large body arrangement.


  • From Mountain Posture, shift your weight onto your right foot.
  • Pivot forward from the hips, expanding your left leg straight back behind you.
  • Lift the external right hip and the internal left thigh, keeping the foot flexed and the middle lined up with the ground.
  • Arrive at your arms forward, palms confronting one another, or broaden them back along your sides.

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Useful tip:

Draw in your center and keep a straight line from your head to the impact point of your stretched out back leg. In the event that your hamstrings are tight, investigate the posture with a twist in your standing leg, attempting to fix it as you gain adaptability.

Half Moon Pose (Ardha Chandrasana)

Half Moon Posture is a standing equilibrium represent that further develops strength, adaptability, and coordination. It conditions the legs, while opening the hips and chest. This difficult stance additionally advances profound center strength and spinal arrangement.


  • Start in Hero II Posture with your right foot forward.
  • Shift your weight onto your right foot, draw in your left leg emphatically, and lift it off the ground, keeping the foot flexed.
  • Put your right hand on the ground or on a block somewhat ahead and to the pinky side of your right foot.
  • Expand your left arm toward the roof, stacking the shoulders.

Useful tip:

Keep your standing areas of strength for leg connect with the muscles of your center for dependability. In the event that your hamstrings are tight, you might utilize a block under your base hand to make more space.

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5 Advanced Standing Yoga Poses

Eagle Pose (Garudasana)

Hawk Posture is a high level stance that requires both equilibrium and adaptability as it further develops concentration and focus. Its twofold wrapped arms and legs stretch the shoulders, upper back, and hips.


  • Start in Chair Pose.
  • Lift your left knee towards your chest, getting the left thigh over your right. In the event that conceivable, snare your abandoned foot your right calf, keeping your knees arranged forward.
  • Expand your arms forward and get your right arm over your left arm, twist your elbows, and bring the backs of the hands together. If conceivable, cross the wrists and carry your palms to contact.
  • Connect with your center for balance.

Useful tip:

Center your look around a decent point for better equilibrium, keep your weight in your heels, and loosen up your shoulders from your ears.

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Sugarcane Pose (Ardha Chandra Chapasana)

Sugarcane Posture is a high level standing equilibrium represent that makes a profound backbend while at the same time opening the hips. It extends the quadriceps, hip flexors, and chest while fortifying the legs, center, and back muscles.


  • Begin in Ardha Chandrasana on the right foot.
  • Twist your left knee, and arrive at back with your passed close by to get the left foot.
  • As you press the left thigh back and the left hipbone forward, kick the passed by walking into your hand to build the quad and psoas stretch. All the while, expand the spine and lift the chest.

Useful tip:

Fix your center and connect with the thigh muscles for more noteworthy dependability.

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16 Standing Hand-to-Big-Toe Pose (Utthita Hasta Padangusthasana)

Utthita Hasta Padangusthasana extends the hamstrings, calves, and hips while further developing equilibrium and leg strength.


  • Start in Mountain Pose.
  • Shift your weight onto your left foot and bring your right knee up toward your chest.
  • Arrive at the file and center fingers of your right hand to your right huge toe.
  • Fix your right leg before you admirably well while keeping your left leg locked in.

Useful tip:

Keep your standing areas of strength for leg center around a point before you for balance. Assuming arriving at your toe is testing, you can keep the leg bowed and clutch your knee.

Standing Splits Pose (Urdhva Prasarita Eka Padasana)

Standing Parts Posture is a high level stance that extends the hamstrings, hip flexors, and crotches. It additionally assists with stretching the spine and further develop equilibrium and coordination.


  • Begin in Mountain Pose.
  • Shift your weight onto your left foot and overlay forward, lifting your right leg lined up with the ground behind you.
  • Carry your hands to the ground straightforwardly under your shoulders.
  • Lift your external left hip and your inward right thigh, flex your right foot, and draw in your center for security.

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Useful tip:

Keep the two legs similarly connected with and keep up with length in your spine. Assuming that your hamstrings are tight, twist your standing leg somewhat. Moreover, you might put blocks under your hands.

Dancer Pose (Natarajasana)

Artist Posture is an extraordinary and testing standing backbend that extends the shoulders, chest, hip flexors, and thighs while reinforcing the legs, center, and back muscles. It further develops balance, spinal versatility, and generally coordination.


  • Start in Mountain Posture.
  • Shift your weight onto your left foot and curve your right knee, arriving at your right hand to your right foot or lower leg.
  • Kick your right foot back while squeezing your right hip forward. Clutching your foot, continue to lift your right foot back and up.
  • Broaden your left arm forward as you pivot from your hips, making an empowering backbend. Continue lifting your right thigh and arriving at your heart forward and up.

Useful tip:

Draw in your center and spotlight on a proper highlight assist with balance. As you gain adaptability and strength, you may steadily chip away at developing the backbend and lifting the back thigh higher.


As an animal category, we have never put as little effort into our feet as we do now, whether it’s at our workstation, in our car, or on the sofa. Sadly, this results in tight hamstrings and hip flexors, irregularities in the lower body, and less adaptability. This is but one explanation for why practicing yoga is so effective. Any “yang” style yoga practice includes standing poses that are incredibly effective for extending and reinforcing. The legs, hips, and back help to build stamina, increase adaptation, and improve action. Yoga is the solution, therefore, whether you’re seeking for a means to counterbalance a stagnant way of life, want to feel more rooted, or want to improve your balance.

Standing Yoga Poses FAQ’S

What is a standing pose in yoga called?

The standing asanas are yoga positions or asanas in which the body is more or less erect and one or both feet are planted firmly on the ground. They are some of the most defining characteristics of contemporary yoga as exercise.

Which yoga is best for acidity?

Vajrasana, according to Kohli, improves digestion by increasing blood flow to the stomach and intestine. Additionally, Vajrasana is among the finest yoga postures for treating digestive issues, calming the mind, and eliminating acidity and gas production in the body.

Who is the father of yoga?

Patanjali is known as the father of modern yoga.

What are the benefits of standing yoga poses?

Standing poses are excellent for energizing your lower body, especially your glutes, hamstrings, quadriceps, and ankles. According to Mosley, they also increase your mobility and flexibility as well as your core stability and balance. Some are also beneficial for correcting posture, such as the mountain stance.

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