20 Standing Yoga Poses: The Foundations of Flow

Standing yoga pose

Standing poses are built from the ground up, starting with the alignment of your feet, stacking your joints, and positioning your pelvis, which can be either facing forward, as in Mountain Pose, or open to the

1. Mountain Pose (Tadasasana)

women standing tall in Mountain Pose (Tadasana), a standard yoga pose promoting stability and alignment

Sanskrit Meaning: Tada (Mountain)
Yoga Level: Beginner
Benefits: Establishes the foundation of our body in the right way and improves body awareness.

Step-by-Step

1. In Mountain Pose, inhale and extend your arms out to the sides and toward the ceiling.
2. You can bring your palms to touch overhead or keep the palms facing each other at shoulder width apart.
3. Raise your eyes to your thumb.

2. Raised Hands Pose (Urdhva Hastasana)

A Woman in Raised Hands Pose (Urdhva Hastasana) with arms extended upward and feet grounded, demonstrating proper alignment.

Sanskrit Meaning: Urdhva (Upwards) Hasta (Hand)
Yoga Level: Beginner
Benefits: A wonderful stretch for the abdomen, back, shoulders, and arms.

Step-by-Step

1. Start in Mountain Pose with your feet flat on the floor and your back straight.
2. As you exhale, raise your arms and stretch them towards the ceiling.
3. Palms facing each other or thumbs pointing forward and upward.

3. Standing Forward Fold Pose (Uttanasana)

Woman in Standing Forward Fold Pose (Uttanasana), bending at hips, hands reaching floor, stretching hamstrings and spine.

Sanskrit Meaning: Uttanana (Intense Stretch)
Yoga Level: Beginner
Benefits: Opens the hamstrings, glutes, and back muscles.

Step-by-Step

1. From Raised Hands Pose, exhale to release your arms as you swan dive over your legs while tipping your pelvis forward.
2. Bring your fingertips to the floor or your ankles.
3. Release your head.

4 .Chair Pose (Utkatasana)

Woman in Chair Pose (Utkatasana), feet hip-width, knees bent, arms overhead, core engaged, back straight, and chest lifted.

Sanskrit Meaning: Utkata (Powerful)
Yoga Level: Beginner
Benefits: Strengthens your thighs. Stretches your back and shoulders.

Step-by-Step

1. Start in Mountain Pose, then bend your knees and sit back as if you’re lowering into a chair, keeping your weight in your heels.
2. Reach your arms overhead, keeping them in line with your ears, with your palms facing inward or touching each other.
3. Engage your core and lift your chest, keeping your gaze forward and your shoulders relaxed.

5. Downward Facing Dog Pose (Adho Mukha Svanasana)

A Woman performing Downward Facing Dog Pose (Adho Mukha Svanasana) with hands and feet on the mat, forming an inverted V-shape.

Sanskrit Meaning: Adho (Downward) Mukha (Face)Svana (Dog)
Yoga Level: Beginner
Benefits: Improves core, leg, and arm strength. Opens the backs of your legs and back muscles.

Step-by-Step

1. From all fours, tuck your toes and lift your hips towards the ceiling, forming an inverted V-shape with your body.
2. Press your hands firmly into the mat, keeping your arms straight, and extend your heels towards the floor.
3. Relax your head between your arms, aligning your ears with your upper arms, and gaze towards your feet or navel.

6. Warrior I Pose (Virabhadrasana I)

A Woman performing Warrior I Pose (Virabhadrasana I) in yoga, standing with one knee bent, arms raised, and facing forward.

Sanskrit Meaning: Virabhadra (a Hindu warrior)
Yoga Level: Beginner
Benefits: Strengthens the legs and core. Improves awareness of hip alignment.
Props: use the 45° Lines on your Align-For-Me system to help set up your feet correctly.

Step-by-Step

1. In Tadasana, step back with your left foot and turn it slightly outward, keeping your right knee bent at a 90-degree angle.
2. Inhale to sweep your arms out to the sides and up towards the ceiling, palms facing each other or touching overhead.
3. Lift your gaze to your thumbs, lengthening your spine and grounding through both feet.

7. Humble Warrior Pose

A Woman in Humble Warrior Pose, bowing forward with clasped hands and grace.

Also Known As: Devotional Warrior Pose
Yoga Level: Intermediate
Benefits: Improves leg and core strength. Opens the shoulder and back muscles.

Step-by-Step

1. Starting with Warrior I, place your hands behind your back and lower your ankles as you extend your arms.
2. Turn your right foot inward and bring your palms together towards the ceiling.
3. Keep your head toward your midline to keep your hips and legs in Warrior I Pose.

8. Pyramid Pose (Parsvottanasana)

Woman in Pyramid Pose (Parsvottanasana), stretching hamstrings, strengthening legs, promoting balance.

Sanskrit Meaning: Parsva (Side) Uttana (Intense Stretch)
Yoga Level: Beginner
Benefits: A stretch for the hamstrings and back.
Props: Blocks are helpful if your hands don’t comfortably reach the floor in a forward fold.

Step-by-Step

1. From Warrior I Pose, straighten your right leg, and step your left foot forward 10 to 12 inches keeping the 45-degree turn out of the left toes.
2. Put your hands on your hips to check that they are facing forward in Mountain Pose position.
3. On an exhalation of breath, keep your spine long as you forward fold over your right leg.
4. Keep your right knee slightly flexible to avoid hyperextension.
5. Place your hands on the floor or next to your right foot.
6. Continue to lengthen your spine as you inhale and deepen your forward tilt as you exhale.

9. High Lunge Pose

A Woman practicing High Lunge Pose, balancing gracefully with arms extended upward.

Yoga Level: Beginner
Benefits: Strengthens your legs and core. Improves balance.

Step-by-Step

1. From a side view, support your legs and support the inside of your arms.
2. Hold your hands together, take a deep breath, and raise your body toward the ceiling by elevating your toes.
3. Keep your hips parallel to the support and pull your arms down.

10. Warrior III Pose (Virabhadrasana III)

Woman performing Warrior III Pose, balancing on one leg with arms extended forward.

Sanskrit Meaning: Virabhadra (a Hindu warrior)
Yoga Level: Intermediate
Benefits: Strengthens the legs and core. Improves balance and body awareness.

Step-by-Step

1. Step up onto the ball of your left foot from Warrior I with your right foot forward.
2. Place your hands on your hips to ensure they are level and looking forward as you raise your left leg
3. Near parallel to the floor by leaning your torso forward and pushing off your left foot to raise it off the ground and transfer your weight to your right leg.
4. Put a lot of flexion into your left foot.
5. Place your arms next to your ears so that your fingertips and heel are in a straight line.

11. Warrior II Pose (Virabhadrasana II)

A woman performing Warrior II Pose outdoors, arms extended, showcasing balance and strength.

Sanskrit Meaning: Virabhadra (a Hindu warrior)
Yoga Level: Beginner
Benefits: Strengthens the arms, legs, and core. Improves balance and awareness of open hip alignment.

Step-by-Step

1. From the Warrior I stance, maintain your right foot in front and rotate the toes of your left foot outward, ensuring that your left foot is positioned perpendicular to your midline.
2. Move your right front foot toward your midline and open your hips and shoulders to the left.
3. Bend your right knee over your right ankle. You may need to move your left foot back slightly.
4. Your pelvis and chest will face the left side of the mat.
5. Keep your arms parallel to the floor, with your right hand forward and your left hand back.
6. Direct your gaze toward the fingers of your right hand.

12. Reverse Warrior Pose

A Woman gracefully performs Reverse Warrior Pose, emphasizing balance, strength, and flexibility.

Also Known As: Peaceful Warrior Pose
Yoga Level: Beginner
Benefits: Strengthen your legs. Elongates your side body and intercostal muscles.

Step-by-Step

1. From Warrior II, step your right foot forward, inhale, and raise your right hand to your right ear.
2. Extend your spine until you can reach your left hand down the back of your left leg, then lean toward the back of the room.
3. Ensure that your right knee is aligned directly above your right ankle.

13. Extended Side Angle Pose (Utthita Parsvakonasana)

A Women performing Extended Side Angle Pose, stretching sideways with grace.

Sanskrit Meaning: Utthita (Extended) Parsva (Side) Kona (Angle)
Yoga Level: Beginner
Benefits: Strengthens your legs and core. Opens your hips, shoulders, and back.
Props: A block inside your front foot can allow you to open your chest more fully.

Step-by-Step

1. For the Warrior II version, extend your right arm forward and place your hand on the inside of your right leg.
2. Use the stretch between your right shoulder and right knee to open your chest toward the ceiling.
3. If you can’t comfortably open your chest, place a block under your right arm or place your right arm on your right thigh.
4. Raise your left hand and focus your attention on the ceiling.
5. Always keep your right knee over your right ankle.
6. If necessary, bring your left hand to your left ear.

14. Triangle Pose (Trikonasana)

A Woman performs Triangle Pose, stretching arms and legs, promoting balance and flexibility.

Sanskrit Meaning: Trikona (Triangle)
Yoga Level: Beginner
Benefits: Opens your hamstrings, chest, and sides.
Props: A block under the lower hand can be helpful.

Step-by-Step

1. Warrior II: Go up the stairs to the right and go up the stairs.
2. Extend your right leg as far as possible and bend your right leg.
3. Switch to your right knee, knee, or left knee until your left or knee is stretched.
4. Place your hand on your right shoulder, hold it, and look out the window.

15. Half Moon Pose (Ardha Chandrasana)

Woman performing Half Moon Pose, balancing gracefully on one leg with extended arms.

Sanskrit Meaning: Ardha (Half) Chandra (Moon)
Yoga Level: Intermediate
Benefits: Improves balance and leg strength. Opens your hamstrings and chest.
Props: A block under your lower hand can improve your alignment.

Step-by-Step:

1. From Warrior Pose II, extend your left arm downward towards the outer side of your left shoulder.
2. Keeping the right knee bent, lift the right knee off the floor and move the right arm 20-30 cm forward.
3. Position your pelvis over your chest while maintaining a straight back.
4. In the Warrior II position, kick hard with the heel of your straight left foot, keeping your back facing the side of the mat.
5. Extend your arms and chest upward towards the ceiling while directing your gaze towards the palms of your hands.

16. Tree Pose (Vrksasana)

Woman balancing in Tree Pose (Vrksasana), standing tall with hands in prayer position.

Sanskrit Meaning: Vrksa (Tree)
Yoga Level: Beginner
Benefits: Improves leg strength and balance.

Step-by-Step:

1. Begin in Mountain Pose, then transfer your weight to your right leg while ensuring that your hips remain oriented forward.
2. Lift your left foot off the ground and place the ball of your left foot on your inner right thigh.
3. Slide your feet into your thighs and press your thighs toward your feet to keep your pelvis in the same forward position as in Mountain Pose.
4. Raise your arms and direct your gaze upward toward the ceiling while taking a deep breath.

17. Half Lotus Tree Pose (Ardha Padmasana Vrksasana)

Woman balancing gracefully in Half Lotus Tree Pose, showcasing flexibility and tranquility outdoors.

Sanskrit Meaning: Ardha (Half) Padma (Lotus)Vrksa (Tree)
Yoga Level: Intermediate
Benefits: Improves leg strength and balance. Hip opener.

Step-by-Step

1. In Tree Pose, in a half lotus position, move the top of your left foot into the curve of your right hip.
2. As you apply pressure with your left foot against your right leg, lower your left knee toward the ground.

18. Eagle Pose (Garudasana)

A woman balances gracefully in Eagle Pose, wrapping arms and legs intricately.

Sanskrit Meaning: Garuda (Eagle)
Yoga Level: Intermediate
Benefits: Improves balance and pelvic alignment awareness. Stretches the upper back and shoulders.

Step-by-Step

1. From a seated position, shift your weight onto your right foot.
2. Lift your left leg off the floor and wrap your left thigh around your right thigh.
3. Hook your left foot behind your right leg.
4. Your pelvis should be forward in Tadasana.
5. Place your left hand under your right hand. Bend your elbow and wrap your left palm around your right forearm so that your palms are touching.
6. Raise your arms parallel to the floor, pulling your shoulders back.

19. King Dancer Pose (Natarajasana)

A Woman gracefully performing King Dancer Pose, balancing on one leg elegantly.

Sanskrit Meaning: Nataraja (King of the Dance)
Yoga Level: Intermediate
Benefits: Improves leg and core strength. Opens the shoulders and chest.

Step-by-Step

1. In the mountain pose, transfer your weight onto your right foot.
2. Lift your left foot off the ground and bend your left knee, bringing your left foot nearer to your left hip. Extend your left hand behind you to grasp the outer side of your left foot, ensuring your thumb is directed downward.
3. Raise your right arm toward the ceiling.
4. Start by rotating your pelvis forward, lifting your upper body forward and your left thigh toward the ceiling.
5. Apply pressure with your left foot against your left hand, ensuring that your chest remains open and your left knee is elevated.

20. One-Legged Chair Pose (Eka Pada Utkatasana)

A Woman performing the One-Legged Chair Pose with one leg lifted and bent.

Sanskrit Meaning: Eka (One) Pada (Foot) Utkata (Powerful)
Yoga Level: Intermediate
Benefits: Gentle hip opener and balance challenge. Builds leg strength.

Step-by-Step

1. While seated, shift your weight onto your right leg without moving your pelvis.
2. Lift your left leg off the floor and move your left leg over your right knee, with your left knee pointing to the left.
3. Bend your legs sharply to the left.
4 . Keep your right leg in the chair position.

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