Standing Yoga Poses To Improve Balance -17 Important Poses

Standing Yoga Pose
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Yoga poses are the type of exercise you can do anywhere. It can improve digestion and flexibility, promote better sleep, and support mental health. There are several reasons to add or include yoga in your daily routine.

That goes for any yoga poses you can do while standing- the mat is optional for doing standing yoga poses.

Generally, these poses are held for a short period of the amount, and they tend to be pretty energizing. Yoga also helps in maintaining physical and mental balance.

Standing Yoga Poses 

Standing yoga poses are those yoga postures performed in the standing position, which help maintain the body balance and stability and strengthen muscles. 

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Standing yoga poses are not only a convenient and easy option for stretching but also provide strength during your day; they are also fantastic for building balance and stability.

1. Mountain Pose (Tadasana)

Mountain pose is straightforward among the standing yoga poses. This standing yoga posture can be done quickly in your daily life. This includes the following steps.

  • First, stand up tall, and allow your shoulders to drop back.

  • Feel grounded as your crown stretches towards the up sky.

  • Now take a deep breath in, reach your hands up to the sky, then hold for a couple of breaths.

  • Repeat these steps 5 to 6 times.

2. Forward Fold (Uttanasana)

The benefits of doing this yoga are it improves muscle strength, and it also improves balance. This yoga is straightforward to practice.

  • This standing yoga starts from the standing position.

  • First, stand up tall with your hands reaching up to the sky.

  • Now, as you exhale, hinge at your hip and fold your upper body forward, bend forward, and also, you can bend your keens if required.

  • Now inhale and come into a held-lift.

  • Then exhale and lower back downward facing. Hold a couple of breaths and repeat this yoga pose 7 to 8 times.

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3. Warrior Pose 1 (Virabhadrasana)

This is the famous standing yoga; in this first, the performer has to make a downward-facing dog position.

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  • First, form the downward-facing dog position, and bring your right knee toward your nose.

  • Now plant your foot in between your hands.

  • After this pivot, your back foot down and lift your torso.

  • Coming into a warrior 1.

  • Now bend your front knee and lift your arms towards the up sky.

  • Hold for a few couples of breaths.

4. Warrior Pose 2 (Virabhadrasana 2)

  • Now, pivot your back heel down from a high lunge and open up your body to the side.
  • Your back must be turned in slightly.
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  • Now your front knee should be right over your ankle.

  • Energetically stretch your arms in opposite directions.

  • Keep a very soft gaze over your fingertips.

  • At last, hold for a few couple breaths.

5. Warrior Pose 3

  • From warrior pose 1, ground down through your front leg or front foot.

  • Peel the back toes off the ground, and try to swing your arms behind you.

  • Try to push your back leg up.

  • Creating a straight line from the toe to the torso.

  • Hold this position or pose for a couple of breaths.

6. Peaceful Warrior (Viparita Virabhadrasana)

  • From warrior 1 pose, bring the left hand down precisely behind you.

  • Now allow it to rest on the back of the left thigh.

  • Keep the right biceps by your ear.

  • Try to reach your arm backward.

  • Now gently bend your spine, gazing towards your fingertips.

  • Hold this posture for a couple of breaths,

7. Triangle Pose (Utthita Trikonasana)

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  • A peaceful warrior pose helps to straighten your front leg.

  • Now bring your arms into the “T” position.

  • Then shift your body forward and bring your right hand to rest on your right foot.

  • Now lift your left arm towards the sky.

  • Hold this posture for a few sec.

8. Tree Pose (Vrksasana)

  • Start this pose in a standing posture.

  • First ground down through your left foot.

  • Now bend your right knee, and try to bring your right foot to your left ankle.

  • Now lower part of your leg or thigh (Whatever part you prefer)

  • Now stretch your hands up to the sky.

  • Bring your hands to the heart center.

  • Hold the pose for a few breaths.

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9. Yogi Squat (Malasana)

This yoga is potent enough to strengthens your hips and muscles.

  • First, a fall stands straight.

  •  Lift your hands to the sky.

  • Now keel down forward, and try to bring your hands to your mat.

  • After this walk, your feet are a hip-width distance apart.

  • Then bend your knees, and pivot your toes out.

  • At last, slowly lower into a squat.

  • Hold this posture for a few minutes.

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10. Figure-4 Chair Pose (Eka Pada Utkatasana)

The benefit of doing this standing yoga pose is that it strengthens your muscles and right arm.

  • Come into a standing posture on your yoga mat.

  • First ground down through your left leg.

  • Now lift your right knee, and plant your foot onto the thigh.

  • Flex your foot, try to hinge at your hips, and now lower into a chair pose.

  • Repeat all these steps with the right leg and left knee also.

11. Dancer Pose (Natarajasana)

The benefits of this standing yoga pose are it provides core strength and stability. This is among the famous standing poses.

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  • First, rock and roll your body to reach a standing posture.

  • Kneel through your left foot; now bend your right leg behind you.

  • Grab the foot from the big toe side.

  • Try to reach and extend your left hand up towards the sky.

  • Now pull yourself forward.

  • Now when you open up, push that foot into your hand.

  • Hold for a few breaths.

12. Chair Pose (Utkatsana)

This yoga pose is another example of a standing pose. This is among the standing yoga poses. This yoga pose helps in providing strength to the legs.

  • First, lift your arms to the sky.

  • Now slowly bring your hips back.

  • Try to take the position of sitting in an imaginary chair.

  • Hold for a few mins.

13. Extended Side Angle Pose (Utthita Parsvakonasana)

This standing yoga poses is done for the stretching knees, vertebral column, thorax, and abdomen. This yoga practice has many benefits, such as strengthening muscles. It increases individual balance.

  • First, stand up.

  • Now open up your legs, stretch your right hand, and generally hold or tilt towards your left side.

  • Hold up there for a few breaths.

  • Now return to the starting position and repeat it for your other side.

  • This yoga posture, the extended side angle pose, is the best among all the standing yoga poses.

14. Eagle Pose (Garudasana)

This Yoga pose is one of the most challenging poses that comes under the standing poses. Although standing poses are easy and can be performed smoothly, you must take proper guidance for this yoga pose.

  • First, stand up

  • Then fold your one leg in the cris cross manner on the other.

  • And also, fold your right hand over your other hand.

  • Take a long breath and exhale.

  • Do this yoga for 2 to 3 mins.

15. Tadasana-Utkatasana-Vrksasana (Mountain Pose-Triangle Pose Tree Pose) Flow

This is the combination of all the three poses stated above. Every pose is performed for 5 breaths and then moves through rounds 3 to 6 at 1 breath per pose.

This flow should be performed at least 6 times total, 3 times per side for every pose.

16. Utthita Hasta Padangusthasana (Extended Hand-To-Toe-Pose)

  • In this, you have to shift your weight to one side.

  • First, lift your leg, grabbing hold of the toe.

  • Hold this position for a few minutes.

  • Then come back to starting position and perform it with another side.

17. Angle Crescent Lunge

  • Start from the Utthita parsvakonasana position.

  • Come back to normal position.

  • Then step back on an angle into a variation of the crescent.

  • Try to reach your opposite arm across your body.

  • Keep your leg in a twist.

  • Hold this position for a few minutes.

Problem: Tight Hamstrings

This problem occurs when there is an excess of anything, whether it is these standing yoga poses or any other form of exercise. In this, stiffness occurs in the muscles; likewise, mobility is sometimes limited.

No. Dout yoga has many advantages and benefits, but excess of anything is harmful and always comes with some concussions.

It is recommended to take the advice of an expert before starting your practice. Practice makes man perfect but only when there is proper practice with proper guidance.

So, Always when you want to start yoga or any other exercise, first take expert advice.


Yoga has been an integral part of people’s life since ancient times, and yoga is a kind of exercise that increases your stability and strength.

The benefits of standing postures are improving blood circulation, your body’s balance, and your nervous system. There are various other benefits of yoga poses, such as improving the strength and stability of the entire body.

Several standing yoga postures strengthen the different parts of the body. Some yoga names are Utthita Parsvakonasana, Utthita trikonasana, tree pose, triangle pose, classic standing poses, warrior poses, and many more.

This standing posture helps provide strength to different body parts such as the spine, hip, head, shoulders, feet, and upper legs, and Yoga Practice helps to create body awareness of the whole body.


While at times contributed by guest authors, our content is medically reviewed periodically by professionals for accuracy and relevance. We pride ourselves on our high-quality content and strive towards offering expertise while being authoritative. Our reviewers include doctors, nurses, mental health professionals, and even medical students. 

Do note that any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.


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