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Standing Yoga Poses To Improve Balance -16 Important Poses

Yoga poses are the type of exercise you can do anywhere. It can improve digestion and flexibility, promote better sleep, and support mental health1. 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.2

1. 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. 

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.

1.1. Mountain Pose (Tadasana)

How to Do the Mountain Pose

The mountain pose is straightforward among the standing yoga poses3. 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.

1.2. Forward Fold (Uttanasana)

Forward Fold Yoga Pose - Yoga With Adriene

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.

1.3. Warrior Pose 1 (Virabhadrasana)

How to do Virabhadrasana 1 (Warrior 1 Pose)

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

  • 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 couple of breaths.

1.4. Warrior Pose 2 (Virabhadrasana 2)

Warrior 2 Yoga Pose - Yoga With Adriene

  • 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.
  • 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.

1.5. Warrior Pose 3

How to do Warrior III | Virabhadrasana III Tutorial with Briohny Smyth
  • 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.

1.6. Peaceful Warrior (Viparita Virabhadrasana)

Peaceful Warrior Yoga |  Yoga With Adriene
  • 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,

1.7. Triangle Pose (Utthita Trikonasana)

Triangle Pose  |  Trikonasana  |  Foundations of Yoga

  • 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.

1.8. Tree Pose (Vrksasana)

How to Do a Tree Pose (Vrksasana) | Yoga

  • 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.

1.9. Yogi Squat (Malasana)

How to do a Yogi Squat - Yoga Tutorial

This yoga is potent enough to strengthen 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.

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

Figure 4 Chair Pose

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.

1.11. Dancer Pose (Natarajasana)

How to do Dancer Pose | Natarajasana Tutorial with Briohny Smyth

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

  • 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.

1.12. Chair Pose (Utkatsana)

Chair Pose | Utkatasana

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.

1.13. Extended Side Angle Pose (Utthita Parsvakonasana)

How to Do an Extended Side Angle | Yoga

This standing yoga pose 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.

1.14. Eagle Pose (Garudasana)

How to Do an Eagle Pose (Garudasana) | Yoga

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.

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

How To: Extended Hand to Big Toe Pose Utthita Hasta Padangusthasana | Yoga With Tim

  • 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.

1.16. Angle Crescent Lunge

How to do Crescent Lunge | Anjaneyasana Tutorial with Briohny Smyth

  • 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.

2. Conclusion

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 trikonasana4, 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.


1. Are standing yoga poses suitable for beginners?

Yes, many standing yoga poses are beginner-friendly. However, it’s essential to start with simpler poses and gradually progress to more advanced ones as your strength and flexibility improve. Always practice within your comfort zone and consult a yoga instructor if you’re new to yoga.

2. Which standing yoga pose is good for improving balance?

Tree Pose (Vrikshasana) is excellent for improving balance. In this pose, you stand on one leg while placing the sole of the other foot on the inner thigh of the standing leg. It challenges your balance and concentration.

3. Do I need to warm up before attempting standing poses?

Yes, warming up is crucial before attempting standing poses. Start with gentle stretches and movements to warm up the muscles, joints, and spine. This prepares your body for the demands of the poses and reduces the risk of injury.

4. How do I maintain proper alignment in standing poses?

Maintaining proper alignment is essential to prevent strain and injury. Pay attention to stacking joints, engaging your core, and lengthening your spine. Gaze ahead to help with balance and alignment, and avoid locking your knees.

Read more

  1. Turner, R. Jay, and Robyn Lewis Brown. “Social support and mental health.” A handbook for the study of mental health: Social contexts, theories, and systems 2 (2010): 200-212. ↩︎
  2. Husain, Akbar, and Mohammad Anas. “Role of lifestyle behaviours in maintaining physical and mental health.” (2016). ↩︎
  3. Wang, Man-Ying, et al. “The biomechanical demands of standing yoga poses in seniors: The Yoga empowers seniors study (YESS).” BMC Complementary and Alternative Medicine 13.1 (2013): 1-11. ↩︎
  4. Rathore, Mrithunjay, et al. “Anatomical correlation of core muscle activation in different yogic postures.” International Journal of Yoga 10.2 (2017): 59. ↩︎



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