Standing postures lay the groundwork for all other asanas in yoga. They are the most fundamental of all postures and help you prepare for the more advanced poses. They help you increase strength, stability and flexibility in the legs. They also enhance body and spatial awareness.
Try the poses below to begin or continue your yoga journey. Always modify the poses based on your skill and comfort level. Remember to start gently and progress strongly.
Mountain is a fundamental standing posture that aligns the spine, improves stance and strengthens the arches, ankles, knees and thighs.
Sanskrit: tadasana
Drishti: forward
Downward facing dog is an energizing pose that strengthens the arms, legs and torso. It also stretches the palms, chest, back, hamstrings, calves and feet.
Sanskrit: adho mukha svanasana
Drishti: at the floor or between your feet
Counterpose: child's pose
The extended side angle pose strengthens the ankles, calves, knees and thighs. It opens the hips and groin while also lengthening the spine.
Sanskrit: utthita parsvakonasana
Drishti: upward, forward or at the floor
Counterpose: downward facing dog
The triangle pose is a fundamental standing posture that stretches the arches, calves, hamstrings and groin. Trikonasana helps in lengthening the spine and also opens the chest, shoulders and hips. Other benefits include stabilizing and strengthening the legs and torso, increasing endurance.
Sanskrit: utthita trikonasana, trikonasana
Drishti: upward, forward or down
Counterpose: forward fold
Warrior 2 is a fundamental standing posture that stretches the arches, ankles, knees and thighs. This is also a good pose for stretching the hips and shoulders. Other benefits include increasing endurance and lengthening the spine.
Sanskrit: virabhadrasana 2
Drishti: over fingertips of forward hand
Counterpose: downward facing dog
Reverse warrior opens the side body and chest. It also stretches the arches, ankles, knees and thighs. Additionally, reverse warrior strengthens the legs and helps increase mobility. This pose is also known as peaceful warrior.
Sanskrit: viparita virabhadrasana
Drishti: forward or upward
Counterpose: downward facing dog
Crescent lunge is a great pose for strengthening the arches, ankles, knees, and thighs. It opens the chest while also stretching the hips and shoulders. This pose also helps increase endurance.
Sanskrit: anjaneyasana
Drishti: forward or upward through fingertips
Counterpose: downward facing dog
Warrior 1 is a fundamental standing posture that stretches the arches, ankles, knees and thighs. This is also a good pose for broadening the chest and stretching the hips and shoulders. Additionally, warrior 1 helps build endurance.
Sanskrit: virabhadrasana 1
Drishti: forward or upward
Counterpose: downward facing dog
Revolved side angle strengthens the ankles, calves, knees and thighs. This pose opens the hips and groins, lengthens the spine and helps increase lung capacity. Other benefits include improving balance and stimulating the circulatory and lymphatic systems.
Sanskrit: Parivrtta Parsvakonasana
Drishti: upward, forward, or at the floor
Counterpose: forward fold
As its name suggests, revolved triangle is triangle pose with a twist. This pose tones and strengthens the calf, thigh, hamstring, and abs. It lengthens the spine, improves balance and strengthens the hip muscles. Revolved triangle also opens the throat, chest, shoulders and groin.
Sanskrit: parivrtta trikonasana
Drishti: upward, forward, at the floor
Counterpose: forward fold
The chair pose is a fundamental standing and balancing posture that strengthens the legs, lengthens the spine and opens the chest.
Sanskrit: utkatasana
Drishti: forward or upward
Counterpose: forward fold (uttanasana)
Wide legged forward fold strengthens the legs and lower back. It tones the abs and helps build focus.
Sanskrit: Prasarita Padottanasana
Drishti: at the floor, eyes closed or tip of nose
Counterpose: forward fold
Beam stretches the side body and opens the chest. This pose also tones the abdominal organs and strengthens the ankle, knee, and hip joints. Beam is also great for stretching the arches, calf, thigh, and abs. This pose is also called gate.
Sanskrit: Parighasana
Drishti: forward , upward or side
Counterpose: child's pose
Humble warrior stretches the side of the body and opens the chest. It tones the abs and strengthens the ankle, knee and hip joints. It also opens the hips and lengthens the spine. This is an excellent pose for improving balance while also strengthening the legs.
Sanskrit: Baddha virabhadrasana
Drishti: forward or at the floor
Counterpose: forward fold, downward facing dog
Pyramid is also known as intense side stretch pose. It opens the chest, strengthens the feet, ankles, shins, knees and thighs. This is a great pose for improving balance, stretching the hamstrings, toning the abs and lengthening the spine.
Sanskrit: parsvottanasana
Drishti: upward, or forward on shins
Counterpose: forward fold