10 standing yoga poses to increase strength and flexibility

Practicing basic standing yoga poses regularly can both help improve your gait, stand, and sit while toning your body and helping you lose weight.

Most of us are not aware of the bad habits in walking, standing, sitting every day. These habits, if left for a long time, will affect the health of the back and many other parts of the body. Practicing standing yoga poses regularly will help to recognize and overcome these bad habits, not only that, but these poses also create stability and improve the body’s ability to balance.

easyhealthylive.com has compiled the 10 most important standing yoga poses. Take a few minutes to look through and try doing some of these poses regularly to feel the change in your body.

1. Mountain Pose (Tadasana)

This is the basic standing yoga pose and is the foundation of many other standing poses. When practiced correctly, this pose activates all the muscles in the body and is especially helpful in strengthening the legs, abs, and buttocks. Not only that, this pose also helps to improve gait, standing and relieve back pain.

Mountain pose


  • Stand up straight, feet firmly planted on the mat, toes pointed forward. Placing your feet in the right position will give your body stability, from which, you will easily balance in other yoga poses.
  • Inhale and stretch your spine, imagine there is a rope to pull your head straight up
  • Relax your shoulders, straighten your arms on both sides of your body
  • Looking straight ahead
  • Hold the pose for 5-10 breaths.

2. Tree Pose (Vrksasana)

This is a basic balance pose, in which one foot will be firmly planted on the mat, while the sole of the other leg will rest on the inner thigh or calf of the standing leg. Arms raised in prayer position with palms touching.

This pose is used to train the balance of the body when only one foot touches the ground. In addition, it also works to tone the legs, stretch the spine and improve concentration.

Tree pose


  • Start with mountain pose
  • Bend right leg and place foot on inner thigh of left leg, toes pointing downward
  • The left leg is straight, the foot is stable on the mat, and the force is evenly distributed over the entire left foot
  • Look straight ahead, focus on a single point for balance
  • Once you are able to keep your balance, put your palms together and raise them up
  • Hold the pose for about 5-10 breaths and then switch sides.
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Although it looks simple, for beginners, balancing can sometimes be a bit difficult. To make it easier, you can place your feet on the calves instead of the inner thighs, but avoid placing them on the knees.

3. Standing forward bend yoga pose (Uttanasana)

The standing forward bend yoga pose is a great stretch for the hamstrings and calves. This pose can be considered a mild inversion, helping to calm the brain, relieve stress, headaches or depression.

Standing forward bend yoga pose


  • Standing in mountain pose
  • Inhale, exhale, and at the same time bend forward and stretch the front of the body
  • Keep your legs straight and place your hands next to your feet.
  • If you don’t keep your legs straight, bend your knees slightly. After a period of practice, you can slowly adjust to being able to keep your legs straight
  • Focus on keeping your back straight instead of straightening your knees.

Standing forward bends can sometimes put a lot of strain on the body, especially if practiced in the morning. If it’s uncomfortable, you can start in ragdoll pose – another version of standing bent but in this position, the knees will be slightly bent and the arms will be folded. Ragdoll Pose is a great way to wake up the spine and legs before doing a forward bend.

4. Gate Pose (Parighasana)

Gate pose is one of the best hip stretches. This is considered a good preparation for many other standing poses, especially the triangle pose.

In this pose, the entire side of the body is strengthened, from the abs, hamstrings to the spine, trunk and armpits. This pose opens the shoulders and chest, strengthens the spine, and helps relieve tension in the neck.

Gate pose


  • Kneel on the mat, extend your right leg to the side, trying to touch your right foot to the floor, toes pointed forward.
  • Extend arms at shoulder height, palms facing down, hold for about 2 breaths.
  • Then, place your right hand on your right thigh, shin or ankle
  • Turn left palm up towards the ceiling
  • Bring left arm up, to the right, biceps touching left ear.
  • Hold the pose for 1 minute.

For beginners, if you are not used to it, you can raise your left hand up instead of stretching it to the right.

5. Triangle Pose (Utthita Trikonasana)

The triangle pose is a basic yoga movement, extremely useful for people with back pain. Not only that, this pose also stimulates the function of the abdominal organs, improves digestion, reduces stress and improves emotions.

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Triangle Pose


  • Stand up straight, extend your legs about 3-4 feet apart
  • Adjust the right foot outwards at an angle of 90 degrees and the left foot also towards a small angle of about 15 degrees
  • Inhale deeply, slowly exhale and bend to the right, right hand reaching down, over the hip down to the leg, keeping the wrist straight. Raise your left hand and touch your right hand to the floor. 2 hands forming a vertical line
  • Depending on your ability, you can rest your right hand on your leg, ankle, or fully touch the floor. Eyes follow the left hand.
  • Hold the pose for 5-10 breaths and then switch sides.

If you are new to this pose, you can put your hands on the exercise block instead of on the mat to avoid falling.

6. High Crescent Pose (Utthita Ashwa Sanchalasana)

High crescent moon pose is a yoga pose that strengthens the body and is one of the yoga poses to help open the chest. In addition, this pose is also useful for the hips, groin, spine, strengthens the thighs, helps toned legs and aids digestion.

Standing Yoga Pose - High Crescent Pose


  • Start in a standing position bent forward with legs straight, palms next to feet
  • Exhale and step right foot back about 1m, left foot forward, knee and make a 90 degree angle with the mat.
  • Inhale, raise your arms up
  • Hold the pose for 5 breaths then switch sides.

Try to keep your back straight. In addition, you also need to pay attention to the alignment of the knees and do not let the knees exceed the ankles. If you have knee problems, consult your yoga teacher for appropriate adjustments.

7. Warrior Pose 1 (Virabhadrasana 1)

This is one of the basic standing yoga poses, which strengthens the feet and legs. Not only that, this pose also helps to reduce fat around the hips, improve balance, concentration, increase blood circulation and provide energy to the body.

Standing yoga pose - warrior pose 1


  • Standing upright in mountain pose
  • Step your right foot back and place your foot on the floor
  • Toes point to the right 45 degrees, straighten right leg and squeeze knee
  • The left foot should still be facing forward. Bend your left knee and keep it in line with your ankle.
  • Inhale, raise your arms high
  • Interlock your hands and look up toward your palms, while stretching your spine.

If you have cardiovascular problems or high blood pressure, you should avoid doing this pose.

8. Warrior Pose 2 (virabhadrasana II)

This is considered to be one of the most effective poses for toning the body. This pose not only strengthens the thighs, calves, back muscles, and abs, but also improves blood circulation.

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Warrior Pose 2


  • Stand with feet wide apart with toes and body facing right
  • Rotate right foot 90 degrees clockwise.
  • Bend right knee, in line with ankle, thigh parallel to the floor
  • Left foot should be extended behind and foot should touch the mat
  • Bring your hands to the sides, turn your face to the right and look towards your right hand
  • Hold the pose for about 5-10 breaths and then switch sides.

9. Wide-legged standing posture (Prasarita Padottanasana)

This is a standing yoga pose with forward bends but done with legs apart. Just like the standing yoga poses above, this pose works the hamstrings and strengthens the hips.

Wide-legged standing posture


  • Stand up straight, feet wide apart, clench your legs and knees
  • Exhale and bend forward at the same time
  • You can put your palm on the carpet
  • Try to bend deeply until the top of your head touches the mat
  • Hold the pose for 5-10 breaths.

If you’re new to yoga, you can put your hands on your ankles instead of on the mat. Also, if you have a back or hip injury, you should avoid this pose as it can put a lot of pressure on your hips.

10. Goddess Pose (Utkata Konasana)

Goddess Pose is a pose that stretches the hips, strengthens the front thighs and ankles, and tones the buttocks. This is a yoga pose that can help beginners strengthen the entire body. In addition, the goddess pose is especially beneficial for women as it can stimulate the pelvis to enhance the function of the reproductive organs.

Goddess pose


  • Stand up straight, feet hip-width apart
  • Point your feet out at a 45 degree angle
  • Bend your knees until your thighs are parallel to the ground and your hips are in line with your knees
  • Raise your arms as if you’re “surrendering”, elbows shoulder-width apart and palms facing forward
  • Hold the pose for 5-10 breaths.

In case you have a shoulder injury, place your hands in a prayer position, in front of your chest.

Above are 10 basic and simple standing yoga poses, suitable for beginners. If you still don’t understand these poses but don’t know who to “show” to, don’t hesitate to download easyhealthylive.com to your device and share it with our yoga teacher.

Reference source

11 Must-Know Standing Yoga Poses for Strength & Flexibility (Beginner Friendly) https://theyogamad.com/beginner-yoga-standing-poses-1/ Access date: September 26, 2020

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