Standing Yoga Poses

Standing yoga poses are a collection of postures practiced while maintaining an upright stance on your feet. These poses hold a crucial role in many yoga sequences, offering a multitude of physical, mental, and energetic advantages. By engaging in standing poses, practitioners can enhance their strength, balance, flexibility, and overall stability. Depending on the specific sequence and desired focus, these poses may vary between dynamic, flowing movements and static, held positions.

Dancer Pose II
Dancer Pose II
Natarajasana II
Standing Wind Relieving Pose (Utthita Vayu Muktasana)
Standing Wind Relieving Pose
Utthita Vayu Muktasana
Twist Half Chair Pose (Parivrtta Ardha Utkatasana)
Twist Half Chair Pose
Parivrtta Ardha Utkatasana Twist Half Chair Pose
Bound Half Moon Twist (Baddha Parivrtta Ardha Chandrasana)
Bound Half Moon Twist
Baddha Parivrtta
Half Bound Lotus Standing Forward Bend (Ardha Baddha Padmottanasana)
Half Bound Lotus Standing Forward Bend
Ardha Baddha Padmottanasana
Revolved Dancer Pose - Parivrtta Natarajasana
Revolved Dancer Pose
Parivrtta Natarajasana
Upward Standing Staff Pose
Urdhva Dandasana
One Legged Revolved Mountain Pose
One Legged Revolved Mountain Pose
Eka Pada Parivrtta Tadasana
Bound Triangle Pose - YanvaYoga
Bound Triangle Pose
Baddha Trikonasana

Are standing yoga poses difficult?

The level of difficulty in standing yoga poses can vary based on individual factors like fitness level, flexibility, and prior yoga experience. While some practitioners find standing poses easy and intuitive, others may encounter challenges, particularly at the beginning of their yoga journey.

For beginners, standing poses serve as foundational building blocks, enhancing strength, balance, and body awareness. As practitioners advance and explore more intricate variations, certain standing poses may demand increased flexibility, strength, and mental concentration.

If you are new to yoga or face difficulties with certain standing poses, start with beginner-friendly alternatives and seek guidance from a certified yoga instructor. They can offer personalized modifications and encouragement, ensuring your safety and efficacy in progressing on your yoga journey.

What is the difference between standing poses and seated poses?

The main difference between standing poses and seated poses in yoga lies in the position of the body during the practice. Here’s an overview of the distinctions between the two:

Standing Poses:

  • Body Position: In standing poses, the practitioner stands on their feet with the spine upright. The weight is distributed through the legs and feet, engaging the lower body for support and stability.
  • Engagement: Standing poses often require the activation of the leg muscles, core, and pelvic floor to maintain balance and alignment.
  • Benefits: Standing poses help build strength in the legs, improve balance, and enhance stability. They also encourage grounding and connection with the earth.

Seated Poses:

  • Body Position: In seated poses, the practitioner sits on the floor or on a yoga prop like a bolster or blanket. The spine is elongated, and the legs can be extended, bent, or crossed, depending on the pose.
  • Engagement: Seated poses typically focus on stretching and opening the hips, hamstrings, and lower back. Core engagement may also be required for stability in certain poses.
  • Benefits: Seated poses help improve flexibility in the hips and lower body, increase spinal mobility, and facilitate relaxation and introspection.

Both standing and seated poses offer unique benefits and play essential roles in a well-rounded yoga practice. Standing poses focus more on strength, balance, and grounding, while seated poses emphasize flexibility, openness, and inner reflection. Combining both types of poses in a yoga sequence can create a balanced practice that addresses various aspects of the body and mind.

Benefits and Contraindications


Strengthens legs, hips, and core.

Improves balance and coordination.

Increases flexibility in hips and hamstrings.

Enhances body awareness and alignment.

Encourages mindfulness and focus.


Recent or chronic knee, hip, or ankle injuries.

High blood pressure (avoid holding inverted poses).

Vertigo or balance disorders.

Pregnancy (modifications may be needed).

Recent abdominal surgery (avoid deep twists).

Frequently Asked Questions

What is the purpose of standing yoga poses?
Standing yoga poses offer a holistic approach to physical and mental well-being. They provide an opportunity to develop strength, flexibility, balance, and mindfulness, contributing to a balanced and grounded yoga practice. Regular practice of standing poses can enhance body awareness, promote overall health, and facilitate a deeper understanding of oneself. Whether practiced individually or as part of a sequence, standing poses are an essential component of a comprehensive yoga practice.
What is the name of the yoga pose standing on one leg?
The yoga pose where you stand on one leg is called "Tree Pose" or "Vrksasana" in Sanskrit. In Tree Pose, you balance on one leg while the other foot is placed against the inner thigh of the standing leg, with the knee pointing outward. The hands are typically brought to the heart center in a prayer position, but variations of arm placement can be used for balance or energy flow. The Tree Pose encourages balance, focus, and stability while opening the hips and stretching the inner thighs. It is a common standing pose in yoga and is often practiced to improve balance and cultivate a sense of groundedness and presence.

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