Standing Yoga Poses
Build strength and set the foundation for a safe yoga practice. Get step-by-step instructions and reap the benefits of standing yoga poses here.
Latest in Standing Yoga Poses
How to Create Better Balance
3 ways to train your body for steadiness—in yoga and in life
5 Ways to Strengthen Your Chair Pose
Do you ever quietly curse when your teacher cues Utkatasana? Here's how to loathe it less.
Tree Pose
A classic standing posture, Vrksasana establishes strength and balance, and helps you feel centered, steady and grounded.
6 Ways to Transition Into Triangle Pose
Time to break out of your sequencing rut.
Wide-Legged Standing Forward Bend
Open wide into Prasarita Padottanasana to increase flexibility by leaps and bounds.
Eagle Pose
You need strength, flexibility, and endurance, and unwavering concentration for Eagle Pose.
Warrior 2 Pose
Named for a legendary warrior, Virabhadrasana 2 strengthens your quads, shoulders, and core—not to mention your stamina and inner resolve.
Pyramid Pose | Intense Side Stretch Pose
Parsvottanasana encourages balance, body awareness, and inspires confidence.
Warrior 3 Pose
A standing posture centered around balance, Virabhadrasana III will strengthen your legs, ankles, and core.
Downward-Facing Dog Pose
One of yoga's most widely recognized poses, Adho Mukha Svanasana strengthens the core and improves circulation, while providing a delicious, full-body stretch.
Extended Triangle Pose
Extended Triangle Pose is a quintessential standing pose that stretches and strengthens the whole body.
Chair Pose
Utkatasana powerfully strengthens the muscles of the arms and legs, but it also stimulates the diaphragm and heart.
Extended Side Angle Pose
Find length in your side body, from your heel to your fingertips with Extended Side Angle Pose.
How a Wall Can Revolutionize Your Revolved Half Moon
This is the prop you didn't know you needed.
Warrior 1 Pose
Virabhadrasana 1 is a foundational yoga pose that balances flexibility and strength in true warrior fashion.
Revolved Triangle Pose
As a counterpose to Utthita Trikonasana and preparation for seated forward bends and twists, this pose is key to a skilled practice.
Mountain Pose
It seems so simple as to hardly be a pose. But this basic posture contains the secrets of how to hold yourself in countless other poses.
Not a Fan of Crunches? Try These 5 Standing Yoga Poses for Core Strength
And they take less than 15 minutes.
Revolved Side Angle Pose
This revolved variation of Utthita Parsvakonasana requires a lot of flexibility to twist so deeply and ground the back heel.
Don’t Just Perform Lord of the Dance. Use Props to Practice It With Intention
Check out Sarah Ezrin's author page.
Tight Hamstrings? Here’s How to Modify Your Practice to Make Standing Poses Doable
Practicing yoga with tight hamstrings isn't about stretching past your known limits. It's about finding a way to practice within them.
Props to Help You Explore Lord of the Dance With More Flexibility—And Honesty
Natarajasana is a posture you can choose to "perform" or do with curiosity. And the best way to better observe your movements in this pose is by adding props.
4 Ways to Adapt High Lunge to Your Body and Needs
This foundational shape lengthens your hip flexors and engages your core, preparing you for more demanding poses.
Retrain Your Core: 5 Steps for More Stability in Standing Poses
Annie Carpenter dove deep into the core at YJ LIVE! San Diego, offering accessible alignment cues and a creative sequence to help maximize core stability.
5 Steps to Learn Tadasana
Set the foundation for all other postures and test your focus and concentration in Mountain Pose (Tadasana).
Your Go-To Grounding Pose For Fall: Tadasana
As simple as Mountain Pose seems, it is immediately grounding—and portable! Keep this pose in your pocket to pull out and practice anywhere this fall.
5 Grounding Poses Perfect to Practice Outside
The following five poses root down into the ground, allowing you to expand and create more space within your body and mind.
4 Poses to Build Confidence (and Sense of Humor)
Alison McCue, who led the Tuesday class at Bryant Park Yoga this week, offers four poses to build confidence (and your sense of humor).
Pose of the Week: Half Moon Pose
Half Moon Pose (Ardha Chandrasana) invites you to tap into both the calm, balancing energy of the moon and the fiery force of the sun.
Q+A: Which Yoga Pose Is Most Overlooked, and Why Is It Beneficial?
Half Moon (Ardha Chandrasana) is used in many different flows, but it's not often showcased, even though it really deserves the limelight.
Prep Poses: Eka Pada Koundinyasana I
Learn to move from your midline, or central axis, in these three poses to prep for the One-Footed Pose dedicated to the Sage Koundinya I.
4 Yoga Poses Perfect for Trail Runners
This pose sequence is perfect to help trail runners increase endurance and stability.
Find the Backbend In this Forward Bend
For best results in the forward bend Parsvottanasana, use the alignment principles of backbends.
A Delicate Balance: Revolved Triangle
Practice the joining of opposing forces in Revolved Triangle.
16 Yoga Poses to Boost Your Immune System
Power up your immune system and beat cold-and-flu season with these purifying twists and balancing standing poses.
Face the Internal Conflict of Warrior 1 Head On
Learn to embrace the opposing actions of Virabhadrasana I.
Get a Great Turnout in Twists
Create a stable base to build a stronger, more satisfying standing twist.
Healthy Digestion with a Twist
Try this torso-toning twisting sequence for better digestion.
Stretch Skillfully: Wide-Legged Standing Forward Bend
No one ever increased flexibility by flopping. Learn to fold with awareness into Prasarita Padottanasana.
Warrior I Has a Lot To Say If You Stop & Listen
Quiet your mind to start hearing to the conversation happening in your body in Warrior I.
Love Trikonasana? Learn How to Avoid This Common Knee Injury
Alignment is essential for the health of the knees. Unfortunately, practicing Triangle Pose too often without its counterpose can create an imbalance in the joint. Lean how to stay safe.
Hold It Right There: Build Strength + Confidence
Stick with challenging poses to build your muscles and your confidence.
Master an Essential Pose: Extended Triangle
Learning the fundamentals of this key yoga pose sets a strong foundation for the rest of your practice.
The Mind-Body Challenge of Revolved Triangle
Trouble focusing? There's an asana for that. Parivrtta Trikonasana demands full mental focus for physical stability.
Standing Split
When you practice Standing Splits focus on the stretch in your quad and hamstring, not how high you can lift your leg.
Low Lunge
Low Lunge, or Anjaneyasana in Sanskrit, stretches the thighs and groins and opens the chest. It provides recovery post-workout, and boosts energy while consciously working to improve posture.
Warm Up and Cool Down: Wide-Legged Standing Forward Bend
Prasarita Padottanasana is not only the perfect prep for standing poses but for your cool-down, too.
High Lunge, Crescent Variation
This variation of High Lunge, sometimes called Crescent Pose, is a great preparation for the full version of Virabhadrasana I (Warrior I Pose).
Stand Strong in Warrior II Pose
Richard Rosen tells the story of Virabhadra and how you can use Warrior II to improve balance and build strength.
Standing Half Forward Bend
Find length in front body before forward folding in Ardha Uttanasana.
Upward Salute
Urdhva Hastasana translates to "Raised Hands Pose," but it is also sometimes called Talasana, the Palm Tree Pose.
High Lunge
Counteract the effects of Modern-Day Sitting Syndrome by lengthening your hip flexors in High Lunge.
Malasana (Garland Pose or Squat)
An excellent facilitator of good pelvic floor health, Garland Pose, called Malasana in Sanskrit, stretches the ankles, groins, and back while stimulating proper digestion. No worries if your heels don't reach the floor—simply rest them on a folded blanket.
Extended Hand-to-Big-Toe Pose
In Extended Hand-to-big-toe Pose, maintaining solid grounding through the standing foot helps keep you steady.
Big Toe Pose
This pose gently lengthens and strengthens even stubbornly tight hamstrings.
Dolphin Pose
Dolphin Pose strengthens the core, arms, and legs, while also nicely opening the shoulders.
Expand Mind + Body: Extended Triangle Pose
Embrace the stability and expansion of Triangle Pose to ground your body and steady your mind.
Dancer Pose | Lord of the Dance Pose
Dance with cosmic energy in this challenging yet graceful balancing pose that relies on equal parts effort and ease.
Feel Whole in Warrior I
After making alignment adjustments in Warrior I, let go and feel the wholesome integration of your entire body.
Half Moon Pose
Say hello to leg and ankle strength as you seek stability and extend into this balancing pose, Half Moon Pose.
Stretch and Fly in Extended Triangle
Not just for beginners, Extended Triangle Pose can unlock tension in your legs, hips, and spine.
Tap the Wisdom of the Warrior
Let Warrior II teach you how to bring more wisdom, courage, and unwavering focus into every action.