Yoga has lots of benefits, like improving sleep, mental health, flexibility, and even digestion.
Though many poses are performed on a mat, you can perform standing poses anywhere you want, so they’re ideal for beginners that don’t want to invest in a mat just yet.
Standing yoga positions are amazing for increasing stability and balance. These positions are usually held for shorter periods, so they are often invigorating and energizing.
If you’re interested in trying some of these positions yourself, we’ve listed X standing yoga poses below.
Most of these are beginner friendly, though there are some more advanced ones for anyone looking to challenge their balance.
Advice For Standing Yoga Poses
Standing yoga poses are normally held for shorter durations compared to other positions. These generally last between two and four breaths, helping to increase energy levels throughout the day.
Here are some tips to keep in mind when you practice standing yoga poses:
- Remember to keep your feet, knees, and ankles in proper alignment. This will help prevent straining and injuries.
- If you are a beginner or are struggling to keep your balance, feel free to use a chair or wall for support.
- Remember to breathe slowly and deeply as you practice the poses, particularly more advanced ones.
- If your hamstrings are tight, either modify the positions with a yoga strap or keep your knees bent.
- If you’re struggling to keep balanced, keep your eyes on a focal point around six-ten feet away from you.
5 Standing Yoga Poses For Balance And Energy
Now that you know some tips on performing standing yoga poses, you can try the positions themselves!
1. Mountain Pose
Mountain Pose is a beginner pose that helps increase awareness of your body. It may seem like you’re simply standing, but it activates the core, knees, ankles, and glutes.
How To Perform Mountain Pose
- Start standing with your toes touching each other and a small distance between your heels.
- Spread the toes apart and keep your weight balanced through your feet. Activate your core and move your hips so your tailbone faces the floor. Rest the shoulders and roll them down and back.
- Breathe in and reach both of your arms upwards as you push through your feet. You can also keep your hands by your sides or hold them in prayer position ahead of your chest.
- Breathe slowly and deeply through your nose, holding the pose for three to five breaths.
2. Forward Fold
Standing forward fold is a pose that stretches tight hamstrings, extends the spine, and calms the mind. It’s ideal for anyone wanting to lower stress levels or improve their flexibility.
How To Perform Standing Forward Fold
- Begin in Mountain Pose as described in the previous position. Breathe deeply and as you exhale, hinge forward at the hips.
- Bend your knees so your palms touch flat on the ground, keeping your head pressed on your knees.
- Feel your spine extending while you pull your head downwards and move your hips up. Aim to straighten your legs to deepen the stretch in your hamstrings, but don’t force it.
- Hold the position for four to eight breaths, keeping your belly pressed into your thighs as you inhale.
- Release the pose by keeping a straight back as you bend your knees. As you inhale, move your arms to your sides and bring your torso and arms back into the starting position.
You can modify the pose by keeping your hands on blocks. This will relax your upper half for a milder hamstring stretch.
Remember to avoid locking the knees as you bend forward. This can lead to injury, strain, and tension.
3. High Lunge/Crescent Pose
This pose is a nice one for improving stability and balance. It also helps with strengthening the legs, as well as improving feet and hip flexor mobility.
How To Perform High Lunge
- With your left foot, take a large step forward for a staggered position. Keep your feet around mat length apart.
- Bend the front knee as you maintain a straight back leg. Keep your heel raised off of the ground.
- Aim to bend the front leg so your thigh lies parallel to the ground. Keep your hips parallel facing the front.
- Raise your arms to the sky on either side of your body. Stretch upwards while you press your feet into the mat. You should notice a stretch in your hips.
- Hold the pose for five to ten breaths, then repeat the steps for the other side.
Avoid overarching your lower back in this pose. Your tailbone should be extended. You should also ensure that your front knee doesn’t fall inwards or come further forward than your toes.
4. Warrior One
This foundational pose improves your posture and balance. It also gives your ankles, thighs, calves, and feet a nice stretch, and can also improve mobility in the hips and shoulders.
How To Perform Warrior One
- Begin in Mountain pose, then take a step backward with your left foot.
- Keep your feet hip-width apart and your toes pointed slightly out. You should feel stable and balanced through your feet
- Move your hands on your hips, then line your hips up by rolling your outer left hip hip forward and your outer right hip slightly back. Your shoulders should remain level.
- Bend the right knee, keeping your right thigh parallel to the ground. Your weight should be in your big toe and front heel.
- Push your back foot down, then rise from the inside bend. Your back leg should remain engaged to act as an anchor.
- Gently move your lower abs in and up, extending your spine as the bottom of your neck remains soft.
- Raise your arms over your head with your collarbones wide to open your chest.
- Broaden between your shoulder blades, as their base raises inwards and upwards near the spine. Keep your triceps strong as you straighten your arms.
- If your neck permits it, look upwards. Your lower ribs should remain downwards as your breastbone raises upwards.
- Remain in this pose for 5-15 breaths. Soften the muscles in your face and feel the strength coming from the pose.
- To release the pose, breathe in and straighten your front leg as you push through the back heel. Breathe in and lower the arms. Move your back foot in front to come back to Mountain pose.
- Repeat the steps on the other side.
Keep your core engaged and lower your tailbone to the ground to avoid your ribs flaring out. This also helps keep a long, extended lower back.
5. Triangle Pose
Triangle pose involves extending the spine and opening up the chest and shoulders. It improves concentration, balance, and may also encourage better digestion.
How To Perform Triangle Pose
Before you start the pose, remember to keep a slight bend in the knee you’re bending towards.
Don’t place your hand straight on top of the knee joint, but keep it on your leg, block, or the floor.
- Begin by facing lengthways on your mat, keeping your feet roughly a leg’s length apart.
- Rotate your right foot out, allowing your toes to face your mat’s shorter side. Rotate your left toes around 45° inwards. Keep both of your legs strong and stable.
- Activate the legs and move the right thigh outwards, keeping the right knee and first two toes aligned.
- Lengthen both sides of your waist, then move your lower belly up and in as you raise your arms parallel to the ground.
- Breathe in as you move to the right, keeping your hips backward and your body over the right leg.
- Breathe out to lower your right arm, positioning your hand on the floor, your leg, or a block. Turn your ribs to face the sky.
- Raise your left arm to the sky, keeping your shoulder and hands in line with each other. Your palm should face forwards.
- Keep both sides of your neck long as you keep the spine and neck aligned. Either gaze straight in front of you or tuck your chin in slightly and look up towards the left hand.
- Maintain a relaxed face and breathe deeply. Push through your feet, stretching through the top of your head and fingers, keeping your ribs rotated.
- To release the pose, push your feet firmly into the ground. Breathe in and raise your left arm to the sky as you stand straight.
- Rotate the heels to repeat the steps on the opposite side.
You can use a block to modify the pose. Keep a hand on a block on the outside or inside of your foot, based on what feels most comfortable for you. This will help keep both sides of your waist lengthened.
Keep pushing firmly through your feet throughout the pose. This can help your upper body feel lighter, making the pose easier.
If you do have neck problems or issues, don’t look upwards, but keep your gaze towards the ground.
Those were 5 standing yoga poses to help feel centered, grounded, and stable.
If you find the balance aspect of any of these poses difficult, use a chair or wall to help you with the pose.
They may seem hard when you start, but with consistency, you should slowly notice an improvement as you continue.
We hope you enjoy trying some of these standing yoga poses out for yourself!