Standing Yoga Poses

Browse our library of standing yoga poses below. Get step-by-step instructions, full video tutorials, and much more!

What are Standing Yoga Poses?

Standing yoga poses are asanas where the practitioner’s weight rests on their feet (or foot).

In the wide range of standing yoga poses, there is space for forward bends and backbends, balance and strength, twists and stretches, symmetry, and asymmetry.

Benefits of Standing Yoga Poses

  • Grounding. The signature characteristic of any standing yoga pose is stable contact with the earth. Whether the feet are together or apart, whether it’s one foot or both, the rooting through the soles of the feet is soothing and comforting.
  • Balance. Standing yoga poses help to improve the balance that we use for day-to-day actions, such as walking, using the stairs, lowering to a seat, stepping over obstacles, or even standing still.
  • Lower body strength. Standing postures go a long way to strengthen the muscles and stabilize the joints in the lower body. This is especially beneficial for athletes who run, cycle, play tennis or participate in team sports such as football or basketball.
  • Coordination. Performing asymmetrical standing yoga poses improves spatial awareness and overall coordination. The more you practice, the better you will be at navigating your surroundings and adapting to changes on your path.

Examples of Standing Yoga Poses

Standing Balance

Standing Bends

Strengthening Poses

Warrior I Pose (Virabhadrasana I)

Warrior II Pose (Virabhadrasana II)

Chair Pose (Utkatasana)

Ramp it up!

Ready to take it to the next level? With a variety of standing yoga poses out there, there are plenty of ways to make it more challenging for yourself.

Modify each pose. Since different standing asanas target different skills and body parts, it’s hard to issue a one-size-fits-all variation. However, most standing poses can be made more intense with a simple adjustment.

Practice outside. The current standard for yoga practice is a sticky yoga mat and an even, hard surface of the ground. Moving the practice outside will add a new element to your standing poses. Not only is it more challenging to stand still on soft, uneven ground, but barefoot contact with natural surfaces like sand or grass also stimulates the senses on a completely different level.

Keep moving. There is virtue in staging still, but dynamic transitions between standing yoga poses can add a new dimension to your practice.