Standing Yoga Poses

3 ways to train your body for steadiness—in yoga and in life

Do you ever quietly curse when your teacher cues Utkatasana? Here's how to loathe it less.

A classic standing posture, Vrksasana establishes strength and balance, and helps you feel centered, steady and grounded.

Approaching this classic asana in a new way can make you keenly aware of your alignment—and help you break free of your rut.

Open wide into Prasarita Padottanasana to increase flexibility by leaps and bounds.

You need strength, flexibility, and endurance, and unwavering concentration for Eagle Pose.

Named for a legendary warrior, Virabhadrasana 2 strengthens your quads, shoulders, and core—not to mention your stamina and inner resolve.

Parsvottanasana encourages balance, body awareness, and inspires confidence.

A standing posture centered around balance, Virabhadrasana III will strengthen your legs, ankles, and core.

One of yoga's most widely recognized poses, Adho Mukha Svanasana strengthens the core and improves circulation, while providing a delicious, full-body stretch.

Extended Triangle Pose is a quintessential standing pose that stretches and strengthens the whole body.

Utkatasana powerfully strengthens the muscles of the arms and legs, but it also stimulates the diaphragm and heart.

Find length in your side body, from your heel to your fingertips with Extended Side Angle Pose.

This is the prop you didn't know you needed.

Virabhadrasana 1 is a foundational yoga pose that balances flexibility and strength in true warrior fashion.

As a counterpose to Utthita Trikonasana and preparation for seated forward bends and twists, this pose is key to a skilled practice.

The foundation of all standing poses, Mountain Pose makes a great a starting position, resting pose, or tool to improve posture.

And they take less than 15 minutes.

This revolved variation of Utthita Parsvakonasana requires a lot of flexibility to twist so deeply and ground the back heel.

Practicing yoga with tight hamstrings isn't about stretching past your known limits. It's about finding a way to practice within them.

Natarajasana is a posture you can choose to "perform" or do with curiosity. And the best way to better observe your movements in this pose is by adding props.

This foundational shape lengthens your hip flexors and engages your core, preparing you for more demanding poses.

Annie Carpenter dove deep into the core at YJ LIVE! San Diego, offering accessible alignment cues and a creative sequence to help maximize core stability.

Set the foundation for all other postures and test your focus and concentration in Mountain Pose (Tadasana).

As simple as Mountain Pose seems, it is immediately grounding—and portable! Keep this pose in your pocket to pull out and practice anywhere this fall.

The following five poses root down into the ground, allowing you to expand and create more space within your body and mind.

Alison McCue, who led the Tuesday class at Bryant Park Yoga this week, offers four poses to build confidence (and your sense of humor).

Half Moon Pose (Ardha Chandrasana) invites you to tap into both the calm, balancing energy of the moon and the fiery force of the sun.

Half Moon (Ardha Chandrasana) is used in many different flows, but it's not often showcased, even though it really deserves the limelight.

Learn to move from your midline, or central axis, in these three poses to prep for the One-Footed Pose dedicated to the Sage Koundinya I.

This pose sequence is perfect to help trail runners increase endurance and stability.

For best results in the forward bend Parsvottanasana, use the alignment principles of backbends.

Practice the joining of opposing forces in Revolved Triangle.

Power up your immune system and beat cold-and-flu season with these purifying twists and balancing standing poses.

Learn to embrace the opposing actions of Virabhadrasana I.

Create a stable base to build a stronger, more satisfying standing twist.

Try this torso-toning twisting sequence for better digestion.

No one ever increased flexibility by flopping. Learn to fold with awareness into Prasarita Padottanasana.

Quiet your mind to start hearing to the conversation happening in your body in Warrior I.

Alignment is essential for the health of the knees. Unfortunately, practicing Triangle Pose too often without its counterpose can create an imbalance in the joint. Lean how to stay safe.

Stick with challenging poses to build your muscles and your confidence.

Learning the fundamentals of this key yoga pose sets a strong foundation for the rest of your practice.

Trouble focusing? There's an asana for that. Parivrtta Trikonasana demands full mental focus for physical stability.

When you practice Standing Splits focus on the stretch in your quad and hamstring, not how high you can lift your leg.

Low Lunge, or Anjaneyasana in Sanskrit, stretches the thighs and groins and opens the chest. It provides recovery post-workout, and boosts energy while consciously working to improve posture.

Prasarita Padottanasana is not only the perfect prep for standing poses but for your cool-down, too.

This variation of High Lunge, sometimes called Crescent Pose, is a great preparation for the full version of Virabhadrasana I (Warrior I Pose).

Richard Rosen tells the story of Virabhadra and how you can use Warrior II to improve balance and build strength.

Find length in front body before forward folding in Ardha Uttanasana.

Urdhva Hastasana translates to "Raised Hands Pose," but it is also sometimes called Talasana, the Palm Tree Pose.

Counteract the effects of Modern-Day Sitting Syndrome by lengthening your hip flexors in High Lunge.

In Extended Hand-to-big-toe Pose, maintaining solid grounding through the standing foot helps keep you steady.

An excellent facilitator of good pelvic floor health, Garland Pose, called Malasana in Sanskrit, stretches the ankles, groins, and back while stimulating proper digestion. No worries if your heels don't reach the floor—simply rest them on a folded blanket.

This pose gently lengthens and strengthens even stubbornly tight hamstrings.

Dolphin Pose strengthens the core, arms, and legs, while also nicely opening the shoulders.

Embrace the stability and expansion of Triangle Pose to ground your body and steady your mind.

Dance with cosmic energy in this challenging yet graceful balancing pose that relies on equal parts effort and ease.

After making alignment adjustments in Warrior I, let go and feel the wholesome integration of your entire body.

Say hello to leg and ankle strength as you seek stability and extend into this balancing pose, Half Moon Pose.

Let Warrior II teach you how to bring more wisdom, courage, and unwavering focus into every action.

Not just for beginners, Extended Triangle Pose can unlock tension in your legs, hips, and spine.