There are many health benefits associated when practicing yoga. For instance, standing yoga poses can significantly strengthen our lower body. This gives a person a better balance and stability in our core.
Yoga has become more and more popular each day. In fact, there are tons of yoga classes being offered everywhere. With that in mind, you are now probably wondering: “Why is it so popular?”
To answer your question, the reason yoga is popular goes beyond its health benefits. Incorporating yoga into your daily life can significantly improve the state of your mind. Yoga can help you find inner peace making it easier for you to deal with stress, anxiety or any negative emotions.
So if you are thinking of getting started into yoga, this may be the sign you are looking for.
In this article, we aim to help you start your yoga journey by listing different standing yoga poses. Moreover, we will also explore the different benefits of yoga that you should know.
Understanding Yoga
Yoga is a type of meditation that has been around for centuries and originated from India. It aims to strengthen and improve the connection between a person’s body and mind. This is done through performing a series of poses combined with breathing and meditation techniques.
Aside from this, regularly practicing yoga helps you find balance not only physically and mentally but also spiritually. Thus, it allows you to give your body strength, your mind awareness and your spirit relaxation.
Different types of Yoga
Yoga can help you improve your balance and strength by incorporating it into your routine. In fact, taking advantage of the benefits of standing yoga poses to help improve your health can significantly make excellent changes in your everyday life.
In this section, we will look into the different types of yoga practice to build strength and improve balance in your life. Knowing the various types of yoga helps you to explore which works and fits your lifestyle.
Here are some of the different types of yoga:
- Ashtanga Yoga
- Hatha Yoga
- Hot Yoga
- Kundalini Yoga
- Power Yoga
- Restorative Yoga
- Vinyasa Yoga
Health Benefits
The standing postures in yoga is not just about improving one’s body flexibility. As we all know, many people practice yoga not to fill in the gap in their schedule, but to benefit their lives.
There are many health benefits that have been associated with practicing yoga. These benefits include:
- increased strength and muscle tone
- improved respiration and circulation
- reduced stress levels
- a sense of overall well-being
- help improve sleep quality and reduce pain
- improve posture
19 standing yoga poses to improve balance in life
In yoga, the standing poses are the foundation of many postures. They work to deliver a lot of health benefits including the increase of body flexibility, strength and stability. They help to give you more energy, and they make you aware of your posture.
Here are the standing yoga poses for beginners that you need to know:
1. Mountain Pose (Tadasana)
It helps you to experience stillness, strength, relaxed power and stability. These are traits that are associated with the mountain.
How to do it:
a. Stand with your feet together, or hip-width apart if that’s more comfortable.
b. Press down evenly through both feet and raise your ankles so that your shins are perpendicular to the floor.
c. Engage your thigh muscles and turn your upper thighs inward very slightly.
d. Draw your tailbone down toward the floor and lift the base of your spine toward the ceiling.
e. Broaden your collarbones and release your shoulder blades away from your head. Hang your arms loosely at your sides.
f. Center your head over your pelvis and look straight ahead with soft eyes, letting your jaw drop slightly open.
2. Triangle Pose (Trikonasana)
The triangle is the symbol of the divine principle in Hindu tradition. The shape of the triangle represents the highest degree of stability, and also symbolizes the stages of human evolution. The triangle pose or Trikonasana is one of the basic yoga poses that helps to improve your balance and focus.
How to do it:
a. To begin, stand with your feet about 3-4 feet apart, and turn your right foot out 90 degrees so that your toes are pointing to the right.
b. Then, pivot your left foot slightly inward.
c. Exhale and bend your right knee over your right ankle, keeping your shin perpendicular to the floor. As you inhale, bring your left hand to your hip and reach your right hand up toward the ceiling.
d. Then, exhale and rotate your torso to the left, reaching your right hand down toward the floor and bringing your left hand up toward the ceiling.
e. Try to keep both sides of your torso equally long as you look up toward your left hand. Hold this pose for 5-10 breaths before repeating on the other side.
3. Revolved Triangle Pose (Parivrtta Trikonasana)
The revolved triangle pose is intended to improve your sense of coordination and sense of balance. This poses requires a lot of concentration, but it is believed to have the ability to cure backaches. This makes one set, do 3 sets of 8 repetitions each day.
How to do it:
a. Start by sitting on the floor with your legs crossed.
b. Place one hand on the floor and your other hand on your knee.
c. Lift your body up from the floor and twist your torso. Try to bring the hand that is placed on the floor behind you.
d. Try to touch the ground with your backhand. Stay in this position for a few minutes and then repeat it with the opposite side.
4. Crescent Moon Pose
This pose helps to stretch and strengthen your arms and legs. It can increase your stamina and improves your sense of balance and sense of focus. It is also believed to be able to relieve backaches. This pose is not advisable for people who are suffering from high blood pressure, diarrhea, or neck problems.
How to do it:
a. Start in a standing position with your feet together and your arms at your sides.
b. Take a deep breath in and raise your arms up overhead, keeping your palms facing each other.
c. Exhale and bend forward at the hips, reaching your hands toward the ground. If you can’t reach the ground, keep your hands on your shins or wherever they comfortably rest.
d. Inhale and straighten your legs, coming back to standing. Repeat this pose several times.
5. Warrior Pose I (Virabhadrasana I)
This pose helps to improve your agility and strength of your legs, arms, and back. It is also beneficial for your chest, neck, shoulders and abdominal muscles.
How to do it:
a. Start in Warrior I position, with your right foot forward and your left leg back, keeping both legs straight.
b. Bend your right knee so that it is directly over your right ankle, and look up at your right hand.
c. Press firmly into your feet and raise your hips until your thighs are parallel to the ground.
d. Reach your left arm up toward the sky, keeping your shoulder blades down and back.
e. Hold for 5-10 breaths before switching sides.
6. Warrior Pose II (Virabhadrasana II)
This pose works to enhance the strength of your back, arms, legs and shoulders. It helps to improve stamina and sense of balance.
How to do it:
a. From Warrior I, step your left foot back about 4–5 feet.
b. Align the front heel with the back arch. Turn your back foot out at a 45-degree angle.
c. Bend your left knee so that it’s in line with your ankle, creating a 90-degree angle. Ensure that your right knee remains straight.
e. Look over your left hand.
f. Press your palms together in front of your chest.
g. Hold for up to one minute, then repeat on the other side.
7. Warrior Pose III (Virabhadrasana III)
This pose helps to improve your sense of balance and stability. It also works to strengthen your ankles and legs.
How to do it:
a. To begin, stand in Warrior I Pose. Exhale as you step your left foot back about four feet, keeping your heel aligned with the arch of your right foot. Inhale as you turn your left foot out 90 degrees so that your left toes are pointing to the left. Align your pelvis over your right ankle, and exhale as you bend your right knee to a 90-degree angle. Reach your arms out to the sides so that they are parallel to the ground, and then turn your palms to face each other.
b. As you inhale, lift your left heel up and back, coming up onto the ball of your foot.
c. Reach up through the crown of your head and lengthen your spine.
d. Exhale as you bring your left knee in line with your right ankle and lower it down toward the ground.
e. Press down into both feet and reach up through your arms as you hold this pose for five breaths.
f. To release, exhale as you bring both knees to a 90-degree angle and step back into Warrior I Pose.
8. Wide-legged Forward Bend (Prasarita Padottanasana)
The wide-legged forward bend is a stretching exercise that effectively relieves tiredness. It also works to ease tense muscles in your hind legs. Another benefit of this exercise is its ability to stretch your back and neck.
How to do it:
a. To begin, stand with your feet about three to four feet apart, with your hands on your hips.
b. Slowly bend forward from your hips, keeping your back straight and knees slightly bent.
c. As you bend forward, allow your arms to hang down toward the ground.
d. Once you have reached a comfortable position, hold the stretch for 20-30 seconds before slowly returning to standing.
9. Chair Pose I (Utkatasana I)
The chair pose I can give you the benefit of strengthening your legs and lower back.
How to do it:
a. Stand with your feet hip-width apart, and your arms at your sides.
b. As you exhale, bend your knees and lower your hips until your thighs are parallel to the ground.
c. Keep your knees and ankles together, and press your weight evenly into your feet.
d. Raise your arms out to the sides and overhead, keeping your shoulders down and away from your ears.
e. Hold the pose for 5-10 breaths, then release and return to standing.
10. Chair Pose II (Utkatasana II)
The chair pose II requires you to bend your upper body from the hip until it becomes parallel to the floor. As a classic standing yoga pose, this pose tones leg muscles, strengthens hip flexors, ankles, calves, and back, and stretches chest and shoulders.
How to do it:
a. Start in a standing position with your hands on your hips.
b. Bend your knees and lower your hips until your thighs are parallel to the floor.
c. Extend your arms out in front of you at shoulder height, keeping them parallel to the floor.
d. Hold this position for 30 seconds to 1 minute, then return to standing and repeat 2-3 times.
11. Standing Forward Bend (Uttanasana)
The standing forward bend can help to completely stretch your upper and lower back, your calf muscles and your legs. By doing this standing sequences, you get to increase the flow of blood to the brain.
How to do it:
a. Start by standing straight with your feet together.
b. As you exhale, bend forward from your hips, keeping your back as straight as possible.
c. Place your hands on the floor in front of you, palms down.
d. If you can’t touch the floor, cross your forearms and hold your elbows.
e. As you inhale, lengthen your spine and look up slightly.
f. As you exhale, continue to fold forward until your forehead touches your knees.
Note: If it is difficult to reach the floor, place a block under each hand for support. Once you can comfortably touch the floor with your hands, try interlacing your fingers behind your back and reaching for your heels with both hands.
12. Downward Facing Dog (Adho Mukha Svanasana)
This pose helps to strengthen your upper arms and rejuvenates your entire body. It is often applied in between other standing yoga postures.
How to do it:
a. From tabletop position, tuck your toes and lift your hips, so your body forms an inverted “V” shape.
b. Engage your quadriceps to take the pressure off your arms.
c. Press your heels toward the floor and feel a stretch along your calves.
d. Relax your head and neck between your arms, letting your gaze fall through your legs to the floor.
e. Stay in this pose for one to three minutes, then return to tabletop position on an exhale and press back into child’s pose.
13. Revolved Side Angle Pose (Parivrtta Parsvakonasana)
This pose works to improve your flexibility and align your your spinal column. Moreover, trying to incorporate standing poses like this can enhance your digestion and balance. It can also improve the strength of your legs and knees.
How to do it:
a. From Warrior II, exhale and rotate your torso to the left, bringing your left elbow to rest on your left thigh.
b. Reach your right arm up toward the ceiling, then bend it behind your head, resting your right hand either on the back of your neck or on the floor behind your head.
c. Hold for 5-8 breaths.
d. To exit the pose, inhale and press down into both feet to straighten both legs. Exhale as you bring your right arm back down to Warrior II position.
Note: If you can’t reach your hand to the floor, place a block under it as you continue to press down into your straight leg and up through your arms.
14. Hands to Feet (Pada Hastasana)
This pose has similar benefits as the standing forward bend. As with the standing forward bend, it helps relieve stress and fatigue, as well as improve digestion.
Doing this yoga pose can reduce stomach fats, promote elasticity of the spine, and stretch the ligaments of the legs, most especially the hamstrings. Thus, allows you to build strength and stability to your body.
How to do it:
a. Start in mountain pose (Tadasana).
b. Inhale and raise your arms overhead, then exhale and bend forward from the hips, keeping your spine straight.
c. Place your palms on the floor beside your feet, or grab your ankles if you can reach them.
d. Breathe deeply and hold for 30 seconds to 1 minute.
e. To release, inhale and slowly come back up to standing. It helps to reduce stomach fats, promote elasticity of the spine, and stretch the ligaments of the legs, most especially the hamstrings.
15. Standing Side Stretch Pose
The side stretch pose helps to increase the flexibility of your spine, arms and rib cage. It also works to stimulate your liver, kidney and spleen to function at their optimum, and improve the alignment of your spinal column. This pose helps your lungs to maximize their ability to provide oxygen to your body
How to do it:
a. Start by standing with your feet hip-width apart.
b. Reach your right arm over your head and bend to the left, trying to touch your left hand to the ground.
c. Use your left hand to support your right elbow as you continue to reach over your head.
d. Hold this pose for at least 30 seconds before switching sides.
16. Stand Spread Leg Forward Fold
This pose can help to stretch and strengthen your inner back legs and your spine. Although it is great to incorporate, along with other standing yoga poses, it is not advised for use on individuals who have lower back problems.
How to do it:
a. Start in a standing upright position with your feet about hip-width apart.
b. Step your left foot back and place your left hand on your hip.
c. Bend your right knee and hinge forward from your hips, keeping your spine long.
d. Place your right hand on the ground or a block in front of you.
e. Hold for 5-10 breaths then repeat on the other side.
17. Tree Pose (Vrikshasana)
This is a yoga posture that works to improve the strength of your thighs, calves, ankles and back. It also aids in the improvement of your balance and concentration. It can also help to improve your hip and groin flexibility, as well as your ability to concentrate.
How to do it:
a. Start in a standing position with your feet together.
b. Raise your right foot and place it on your left thigh. You can either place your foot flat on your thigh or you can keep your heel lifted.
c. Bring your hands together in front of your chest in a prayer position.
d. As you inhale, lengthen your spine and as you exhale, begin to lean forward slightly from the hips while keeping your back straight.
e. Once you are leaning forward, bring your left hand to the floor beside your left foot and begin to lift your right hand up toward the sky.
f. Hold this pose for 5-10 breaths before coming back to standing and repeating on the other side.
18. Half Moon Pose (Ardha Chandrasana)
The benefits of the half moon pose include the improved strength of your legs, buttocks and hips. Additionally, this pose will help to improve your flexibility in your spine and hips. The half moon pose also helps you to achieve better posture by lengthening the muscles on the front of your body.
How to do it:
a. Start in a standing position with your feet together.
b. Take a big step back with your right leg, keeping your left leg straight.
c. Bend your right knee and place your right hand on the floor near your right foot.
d. Raise your left arm up toward the ceiling and look up at your left hand.
e. Hold for 3-5 breaths then repeat on the other side.
19. Sun Salutation (Surya Namaskar)
The sun salutation is a graceful sequence of twelve Yoga poses that are performed as one continuous exercise. The Sun Salutation or Surya Namaskar is a Yoga Pose which limbers up the whole body in preparation for the Yoga Asanas. It helps to make your body more agile, flexible, and ready for the yoga asana.
The twelve poses represent the twelve signs of the zodiac, and each pose is associated with a particular planet. The sun salutation is an excellent way to stretch and warm up the body before practicing more difficult Yoga poses.
Listed below are the sun salutation’s yoga sequences:
1. Tadasana (Mountain Pose)
2. Urdhva Hastasana (Upward Salute)
3. Uttanasana (Standing Forward Bend)
4. Lunge Pose
5. Plank Pose
6. Chaturanga Dandasana (Four-Limbed Staff Pose)
7. Urdhva Mukha Svanasana (Upward Dog Pose)
8. Adho Mukha Svanasana (Downward Dog Pose)
9. Step forward into lunge
10. Ardha Chandrasana (Half Moon Pose)
11. Trikonasana (Triangle Pose)
12. Savasana (Corpse Pose)
Make yoga part of your active day
Yoga has been growing in popularity for years due to its health benefits. Standing yoga poses, for example, are well-known among people who have limited time but still wants to make their days productive.
Yoga is a great form of exercise that improves your breathing, flexibility, strength and balance. There are also several studies that proves how the calming effects of yoga can reduce anxiety and stress.
If you want to get into a more advanced yoga practice, signing up for classes with a yoga instructor to guide you could be a great place to start. You can also read our yoga blog posts to learn more classic yoga poses for body balance and strength.
