Standing Yoga Poses

Standing yoga poses help strengthen the muscles of your legs, calves, ankles, knees, belly and bottom. They also help relieve your back pain. Some poses are for balancing body.

1. Yoga Mountain Pose (Tadasana)

Yoga Mountain Pose or Tadasana is the foundational posture of the standing yoga poses. This posture helps maintain your meditative focus, patience and awareness.

2. Standing Forward Bend (Uttanasana)

Standing Forward Bend is the second pose in Sun Salutation. It helps stretch hips, hamstrings, and calves. Standing Forward Bend can be used as a resting position between the standing poses.

3. Yoga Triangle Pose (Trikonasana)

Yoga Triangle Pose provides an excellent and complete stretchthroughout the entire body. It stimulates blood flow and helps to stretch and relax the back, shoulders, legs and arms.

4. Revolved Triangle Pose (Parivrtta Trikonasana)

Revolved Triangle Pose is usually performed after Trikonasana pose. In this pose, your spine is in extension as well as rotation.

5. Downward-Facing dog (Adho Mukha Svasana)

This is a popular posture performed in the traditional Sun Salutation sequence. It helps strengthen, stretch and reduce stiffness in the legs while strengthening and shaping the upper body.

6. Yoga Eagle Pose (Garudasana)

Yoga Eagle Pose improves your balance and stretches your upper back, shoulders and outer thighs.

7. Yoga Tree Pose (Vrksasana)

Yoga tree pose develops balance and stability, and strengthens the legs and feet. It also increases flexibility in the hips and knees.

8. Lord of the Dance (Natarajasana)

This posture improves your sense of balance and concentration. It Eases your strain caused by poor posture of daily activities.

9.Gate Pose (parighasana)

Gate Pose is a side bend which is very useful for toning the abdominals, improving circulation and increasing the flexibility of the spine.

10.Half Moon Pose (Ardha Chandrasana)

Half Moon Pose strengthens the abdominal muscles, ankles and thighs. It improves balance, increasing the flexibility of the spine, hamstrings and opens up the hip.

11. Chair Yoga Pose (Utkatasana)

Chair Yoga Pose strengthens your hamstring, quadriceps erector muscles. It increases your balance and stability. However it is not suitable for those with knee problems, low blood pressure, insomnia and headache.

12. Yoga Warrior Pose I, II and III (Virabhadrasana I)

These posture series strengthen the legs, opens the hips and chest and stretch the arms and legs. They also improve your balance and concentration.

13.Extended Side Angle Pose(Utthita Parsvakonasana)

This posture can be performed after the warrior II pose. It opens the side of the body energizing the body and strengthening the legs.

14.Revolved Side Angle Pose (Parivrtta Parsvakonasana)

Revolved Side Angle Pose strengthens and stretches legs, groins, hamstrings. It opens the chest and shoulders and clean the internal organs.

15.Wide-Legged Forward Bend(Prasarita Padottanasana)

This pose is usually sequenced near the end of a standing pose practice as a resting posture. It Strengthens and stretches the inner and back legs and the spine.

16.Yoga Pyramid Pose (Parsvottonasana)

Yoga Pyramid Pose can be performed after downward dog posture. It stretches and strengthens the legs, especially the hamstrings.