Standing yoga poses have a very special, and specific place in the science of yoga poses.
If you are a beginner, wondering where to start in the myriad choice 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 very important as you get to higher Yoga practices.
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.
So, here is a list of 10 standing yoga poses that are the best to start with, especially for beginners.
Note: Pregnant women, individuals with unrecovered injuries, and surgeries must consult a Doctor before practicing, and should only practice under the guidance of a Yoga Therapist. Please follow the instructions, and be mindful of the contra-indications, at all times.
TADASANA
Mountain Pose
Images courtesy -Yanalya, Freepik
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 chest
- Straighten the neck, chin parallel to ground
- Tuck in the tail bone of the spine and engage the Belly Button
- Gaze in front
Make Sure –
- Glutes are engaged
- Weight 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
ARDH KATI CHAKRASANA
Half-Waist Wheel Pose
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 the right
- Gaze on the palm or look up
Make Sure –
- To extend the hip first to have a better bend
- Weight 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
UTKATASANA
Awkward Chair Pose
Images courtesy -Yanalya, Freepik
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 other
- Exhale, bend 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 the hands and relax
Follow-up Pose – Shithil-Tadasana
Duration – Minimum of 5 breaths to 1 minute
PADAHASTHASANA
Hands to Feet Pose
Images courtesy -Yanalya, Freepik
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 slightly
- Exhale, fold forward bending from the hips. Take a grip on feet where comfortable
- Palms facing up under the sole of feet
- Thumb and first two fingers around big toe
- Full palm round grip on ankle
- Palms flat on calf
- Gaze down in front of feet or gaze back in-between the legs
Make Sure –
- Spine lengthened and not arched
- Engage the thighs and draw knee caps 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 knees
- If 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 knees slightly, Inhale and come up
- Exhale, drop the hands and relax
Follow-up Pose – Slight back-bend with feet apart, hold for few seconds
Duration – Minimum of 5 breaths to 1 minute
UTTHITA TRIKONASANA
Extended Triangle Pose
Images courtesy -Yanalya, Freepik
Contra-indications – Hip or Knee issues, Spondylitis, any kind of 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, draw the knee caps up
- While exhaling, extend completely from the waist towards right and bend down, placing the palm on the right leg, within comfortable reach.
- Extend the left arm up, in a 90-degree angle
- Gaze towards the thumb of the left hand
Make Sure –
- Heel of the right foot in line with arch of the left foot
- Weight equally distributed between feet
- Hips 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 chest and shoulders further
- If 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
ADHOMUKHA-SVANASANA
Downward Dog Pose
Contra-indications – Wrist conditions, Uncontrolled High BP, Heart Disorders, Ear Infection, Vertigo, Retinal Detachment, Cranial Tumors, any kind of 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 toes
- Exhale, 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
Duration – Minimum of 5 breaths to 1 minute
VIRBHADRASANA I
Warrior Pose I
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 uncontrolled high BP
- Keep hands on the 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
VIRBHADRASANA 2
Warrior Pose 2
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
UTTHITA PARSVKONASANA
Extended Side-Angle Pose
Images courtesy -Yanalya, Freepik
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
VRIKSHASANA
Tree Pose
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 feet
- Keep holding on to the bent foot in case unable to maintain balance at first, another hand on waist
- Bend 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.
Not just physically, but the practice of Yoga shall bring a holistic sense of wellness in your life.
Pick a suitable time for yourself to practice this Hatha Beginner Yoga Sequence. Start with some warm-up exercises and follow the Yoga sequence with Shavasana.
Morning hours 6-10 are the best to practice Yoga Asanas.
Ensure an empty stomach and a gentle smile on your face.
Namaste
Roli , though I practice yoga since my childhood .. but u r becoming my darling yogi 😍
I am honored to hear that Purnima 🙂 Do feel free to share your Yoga experience on my FB or Twitter page or even in the comment boxes like here 🙂 You can also let me know any particular topics you shall be interested in hearing about. Keep practicing!