Standing Yoga Poses – The Best 10 for Beginners

Standing yoga poses have a very special and specific place in the science of Yoga.

If you are a beginner wondering where to start with, in the myriad choices of yoga asanas, standing yoga poses are your best bet.

They give you a more open space to explore the body, build strength, and build muscles for flexibility.

Most of the standing yoga poses are great hip openers too, which is a very important aspect to have when you advance in the practice of yoga poses.

So here is a list of 10 standing yoga poses that are the best to start with for beginners.

They are great for building body awareness and balance apart from the above-mentioned benefits.

Standing yoga poses also ground you, so you can evolve into your practice with confidence and commitment.

Note: Pregnant women and individuals with unrecovered injuries and surgeries must consult their Doctors and should only be practicing under the personal guidance of a yoga therapist. Please follow the instructions and be aware of the contra-indications at all times.

Standing Yoga Pose #1. Tadasana or Palm Tree Pose

1. Contra-indications – Vertigo, Migraine

• Starting Position – Feet together, hands by the side of the body, palms inward

• Getting into the posture –
  • Inhale and Roll the shoulders back, expanding the chestStraighten the neck, chin parallel to the groundTuck in the tailbone of the spine and engage the Belly Button
  • Gaze in front

• Make Sure –
  • Glutes are engagedWeight is equally distributed between feet
  • Thighs engaged and knee caps drawn up

• Deepen the Pose –
  • Breathe deeply with complete awareness of the breath

• Modifications – adjust the stance to stand comfortably if you have knock knees or bow legs

• Coming out of the Posture –
  • Exhale and relax

• Follow-up Pose – Stand with feet slightly apart

Duration – Minimum of 5 breaths to 1 minute

Standing Yoga Pose #2. Ardh Kati Chakrasana or Standing Side Stretch Pose

1. Contra-indications – Chronic Spinal Disorder, Neck issues, Hernia, any kind of shooting pain while in the posture – come out slowly.

• Starting Position – Feet together, hands by the side of the body, palms inward

• Getting into the posture –
  • Inhale and raise the left arm up
  • Exhale and push the hips towards left and bend towards right
  • Gaze on the palm or look up to the sky

• Make Sure –
  • To extend the hip first to have a better bendWeight is equally distributed between feet
  • Hips facing forward

• Deepen the Pose –
  • Breathe deeply in the pose and with each exhalation, try to bend deeper
  • If you can maintain the balance, close the eyes
  • Breathe deeply with complete awareness of the breath

• Modifications – Can keep the feet slightly apart in the beginning for easy mobility

• Coming out of the Posture –
  • Inhale and come up
  • Drop the hand down and relax

• Follow-up Pose – Repeat on the other side

Duration – Minimum of 5 breaths to 1 minute

Standing Yoga Pose #3. Utkatasana or Fierce Pose

1. Contra-indications – Lower Back pain, Knee-ankle-heel issues, Spondylitis, Vertigo, any kind of shooting pain while in the posture – come out slowly.

• Starting Position – Tadasana

• Getting into the posture –
  • Inhale and raise both the arms up, palms facing each otherExhale while bending the knees, and sit back as if sitting on an imaginary chair
  • Gaze on the ground at a distance ensuring balance or up

• Make Sure –
  • Spine straight
  • Elbows straight and Chest lifted
  • Navel and glutes engaged

• Deepen the Pose –
  • Breathe deeply in the pose and try to go further down
  • If you can maintain the balance, close the eyes
  • Breathe deeply with complete awareness of the breath

• Modifications – Feet slightly apart; adjust the stance as per lock or bow knees

• Coming out of the Posture –
  • Inhale and come up
  • Exhale, drop your hands, and relax

• Follow-up Pose – Shithil-Tadasana (give link)

Duration – Minimum of 5 breaths to 1 minute

Standing Yoga Pose #4. Padahasthasana or Standing Forward Bend

1. Contra-indications – Slip Disc, Severe Spondylitis, High BP, Heart problems, Knee or Hip issues, Vertigo, Sciatica, Abdominal disorders, any kind of shooting pain while in the posture – come out slowly.

• Starting Position – Tadasana

• Getting into the posture –
  • Inhale and raise both the arms up, bend back slightlyExhale, fold forward bending from the hips. Take a grip on feet where comfortable
    • Palms facing up under the sole of feetThumb and first two fingers around the big toeFull palm round grip on anklePalms flat on calf
  • Gaze down in front of feet or gaze back in between the legs

• Make Sure –
  • Spine lengthened and not archedEngage the thighs and draw kneecaps up
  • Hips moving straight up

• Deepen the Pose –
  • Breathe deeply and with every exhalation draw closer to the body; first, the stomach touches the thighs and in the end chin to kneesIf you can maintain the balance, close the eyes
  • Breathe deeply with complete awareness of the breath

• Modifications – Knees slightly bent; adjust stance for lock or bow knees, do not drop head completely in Spondylitis

• Coming out of the Posture –
  • Bend your knees slightly, inhale, and come up
  • Exhale, drop the hands and relax

• Follow-up Pose – Slight back-bend with feet apart, hold for a few seconds

Duration – Minimum of 5 breaths to 1 minute

Standing Yoga Pose #5. Utthita Trikonasana or Extended Triangle Pose

1. Contra-indications – Hip or Knee issues, Spondylitis, any shooting pain while in the posture – come out slowly.

• Starting Position – Feet apart medium stance (approx. 3 feet, varies as per individual’s height), right toe completely pointing towards right, left toe turned slightly in, hands stretched sideways, palms facing down

• Getting into the posture –
  • Engage the thighs and draw the kneecaps up.
• • While exhaling, extend completely from the waist towards the right and bend down, placing the palm on the right leg, within comfortable reach.  Extend the left arm up, at a 90-degree angle
  • Gaze towards the thumb of the left hand

• Make Sure –
  • The heel of the right foot is in line with the arch of the left footWeight is equally distributed between feetHips facing forward
  • Firm round grip wherever you reach (ideally shin, ankle, or big toe)

• Deepen the Pose –
  • Use the grip to draw yourself away from the ground reaching for the sky opening your chest and shoulders furtherIf you can maintain the balance, close the eyes
  • Breathe deeply with complete awareness of the breath

• Modifications – Right Knee slightly bent for people with knee issues or hyper-extended knees

• Coming out of the Posture –
  • Bend knees slightly
  • Inhale and come up while bringing the hands parallel to the ground and relax

• Follow-up Pose – Repeat on the other side

Duration – Minimum of 5 breaths to 1 minute

Standing Yoga Pose #6. Adhomukha Svanasana or Downward Facing Dog Pose

1. Contra-indications – Wrist conditions, Uncontrolled High BP, Heart Disorders, Ear Infection, Vertigo, Retinal Detachment, Cranial Tumors, any shooting pain while in the posture – come out slowly.

• Starting Position – Lying down on stomach with forehead on the mat, palms facing down by the side of the body below the rib cage, feet apart hip distance

• Getting into the posture –
  • Inhale, slide the body forward and up, belly button above the ground, toes relaxed
• • Entire body-weight is balancing between palms and toesExhale, push the hips up, and bring the body in an inverted V position
  • Gaze towards the navel

• Make Sure –
  • Feet are hip width apart
  • Spine is straight and lengthened
  • Palms are open and flat making a firm grip on the ground

• Deepen the Pose –
  • Keep pushing the hips up and palms down and try to touch the heels on the mat, without compromising the length of the spine
  • If you can maintain the balance, close the eyes
  • Breathe deeply with complete awareness of the breath

• Modifications – Bend the knees if the spine is arching

• Coming out of the Posture –
  • Exhale and slowly bring the knees down on the ground and sit back

• Follow-up Pose – Shashankasana (give link)

Duration – Minimum of 5 breaths to 1 minute

Standing Yoga Poses #7. Virbhadrasana 1 or Warrior 1

1. Contra-indications – Knee and ankle issues, any kind of shooting pain while in the posture – come out slowly.

• Starting Position – Adhomukha Svanasana

• Getting into the posture –
  • Inhale and bring the right foot forward between hands
  • Exhale and stand up with straightening the left leg and keeping the right leg bent
  • Inhale, bring both arms over and above the head into Namaskar Mudra
  • Gaze up in-between the thumbs

• Make Sure –
  • Right toe facing forward, left toe turned in 45 degrees
  • Right thigh parallel to the ground, right knee and ankle in one line
  • Belly button engaged and shoulder blades rolled back

• Deepen the Pose –
  • If you can maintain the balance, close the eyes
  • Breathe deeply with complete awareness of the breath

• Modifications –
  • Do not raise hands up in case of un-controlled high BP
  • Keep hands on waist if shoulders stiff
  • Raise right thigh up

• Coming out of the Posture – Exhale, take the right leg back and go down into Adhomukha Svanasana

• Follow-up Pose – Repeat on the other side

Duration – Minimum of 5 breaths to 1 minute

Standing Yoga Pose #8. Virbhadrasana 2 or Warrior 2

1. Contra-indications – Knee-ankle-hip issues, Diarrhea, uncontrolled high BP, Palpitations, any kind of shooting pain while in the posture – come out slowly.

• Starting Position – Feet apart wide stance (approx. 4 feet, varies as per individual’s height), right toe completely pointing towards right, left toe facing forward, hands stretched sideways, palms facing down

• Getting into the posture –
  • Tuck the tail bone, engage the belly button
  • Exhale, bend the right knee, right thigh parallel to the ground
  • Turn the neck towards right and gaze at the tip of the right middle finger

• Make Sure –
  • Hips facing forward at all time
  • Heel of the right foot and arch of the left foot are in one line
  • Weight equally distributed between the feet

• Deepen the Pose –
  • Imagine both the hands are pulling in opposite direction keeping the pose active
  • Breathe deeply with complete awareness of the breath

• Modifications –
  • Keep the neck neutral in case of balancing issues or neck issues
  • Hands in Namaskar Mudra in front of the chest in case of shoulder issues

• Coming out of the Posture – Exhale and slowly come out of the pose, drop the hands, and relax

• Follow-up Pose – Repeat on the other side

Duration – Minimum of 5 breaths to 1 minute

Standing Yoga Pose #9. Utthita Parsvakonasana or Extended Side Angle Pose

1. Contra-indications – Knee-ankle-hip-shoulder-neck issues, any kind of shooting pain while in the posture – come out slowly.

• Starting Position – Feet apart wide stance (approx. 4 feet, varies as per individual’s height), right toe completely pointing towards right, left toe facing forward, hands stretched sideways, palms facing down

• Getting into the posture –
  • Exhale, bend the right knee, right thigh parallel to the ground; bringing the right palm on the floor next to the outer side of the right foot
  • Inhale, raise the left arm up bringing it close to the left ear so the whole left side of the body is in one line
  • Gaze upward on the palm

• Make Sure –
  • Hips facing forward at all time
  • Heel of the right foot and arch of the left foot are in one line
  • Right knee and ankle in one line with shoulder to knee grip
  • Left elbow straight and arm active

• Deepen the Pose –
  • Use the palm on the ground to move away from gravity, opening the rib cage
  • Breathe deeply with complete awareness of the breath

• Modifications –
  • Shorter Stance
  • Arm extended 90 degrees instead of all the way to the ear
  • Forearm on the thigh instead of palm down
  • Finger tips on the ground instead of the entire palm
  • Palm on the inside of the foot instead of outside
  • Neck in neutral position instead of looking up

• Coming out of the Posture – Exhale and slowly come out of the pose, drop the hands, and relax

• Follow-up Pose – Repeat on the other side

Duration – Minimum of 5 breaths to 1 minute

Standing Yoga Pose #10. Vrikshasana or Tree Pose

1. Contra-indications – Knee-ankle-hip issues, Vertigo, any kind of shooting pain while in the posture – come out slowly.

• Starting Position – Tadasana

• Getting into the posture –
  • Plant the right foot firmly on ground by opening the toes and forming a firm grip
  • Choose a point of focus in front, to maintain balance through the Asana
  • Bend the left knee, hold the left ankle with the left hand and place the left foot completely on the right thigh. Heel as close to the perineum as possible, toes facing down.
  • Inhale and raise both arms over and above the head into Namaskar Mudra

• Make Sure –
  • The foot is firmly pressing on the thigh
  • Knee pointing sideways
  • Hips facing forward and not tilting sideways
  • Belly button is engaged
  • Shoulders away from the ears

• Deepen the Pose –
  • Keep lengthening the spine with an upward movement of the hands
  • Breathe deeply with complete awareness of the breath

• Modifications –
  • Make an artificial arch in the foundation foot in case of flat feetKeep holding on to the bent foot in case unable to maintain balance at first, other hand on the waistBend knee slightly in case of hyper-extended knee
  • Keep hands in Namaskar Mudra on the chest in case of high BP and heart problems

• Coming out of the Posture – Exhale and slowly come out of the pose, drop the hands, and relax

• Follow-up Pose – Repeat on the other side

Duration – Minimum of 5 breaths to 1 minute

Feel the Difference

This is not just a list but a perfect sequence for standing yoga poses for beginners.

You will feel a huge difference in the strength, flexibility, and energy of your body within 1 to 3 months of practicing them.

Pick a suitable time for your practice and ensure you are empty stomach. Start with some warm-up exercises and follow the yoga sequence with Shavasana.

I wish you all the best!

Namaste