Standing Yoga Poses For Beginners

We all know the importance of physical activity and exercise, but sometimes it’s hard to find the time to make it happen. This is especially true if you’re looking for something that can give you a full-body workout while also being enjoyable and de-stressing. Enter standing yoga poses! It’s a great way to strengthen your core and muscles while also finding your breath and calming the body and mind. Here, we’ve rounded up 11 essential standing yoga poses that can give you the physical and mental benefits you’re looking for!

Mountain Pose (Tadasana)

woman in mountain pose

Mountain pose or Tadasana is a great way to center yourself and start building a strong base of support. Start standing straight, with feet together, and press your feet into the ground. Keep your arms relaxed at your sides. If desired, you can take your arms overhead, keeping your shoulders relaxed as you look up towards your hands.

Warrior 2 Pose (Virabhadrasana II)

This pose is all about balance and strength. Start with your feet wide apart and shift your weight into your left foot. Turn your right foot in and point your toes out as you bend down into your lunge. Reach your arms open to the side, palms down, and keep your chest lifted up. Stay here for several breaths before switching sides.

Triangle Pose (Trikonasana)

woman in triangle pose

Triangle pose is a great pose to open up the side body and experience the benefits of yoga while standing. Start out standing, feet together, and step your feet wide apart. Turn your right foot in and left foot out, and keep the feet firmly planted on the floor. Reach your arms alongside your ears, and start to hinge at the waist, reaching your right hand towards the floor. Keep your left hand towards the ceiling and your gaze in either direction. Hold for several breaths and switch to the other side.

Wide-Legged Forward Bend (Prasarita Padottanasana)

woman in wide-legged forward bend pose

This forward bend is perfect for stretching out the whole body. Start with your feet wide apart with the toes pointing outwards. Place your hands on your hips, inhale, and press into your feet, lifting your chest tall. Exhale and hinge at the waist to fold forward. Reach your hands to the ground or a block, or use your elbows to press against the inner thighs to help deepen the stretch. Keep your neck long and your gaze towards your feet.

Extended Triangle Pose (Utthita Trikonasana)

woman in extended triangle pose

This pose is a variation of the Triangle pose that adds elements of balance and flexibility. Start standing feet apart with the same foot turn out as in the Triangle pose. Reach your arms out to the sides and place your palms down. Bend at the waist and reach your left hand down to the ground as you extend your right arm up towards the ceiling. Keep your spine in one line and your gaze towards your fingertips.

Warrior 3 Pose (Virabhadrasana III)

woman in warrior 3 pose

Ready to take your balance and strength up a notch? Warrior 3 is a great way to do it! Start standing tall and steady your feet. Lift your right leg, extending your toes towards the ground, and point your left hand forward. Lean your upper body forwards, while keeping
11 Must-Know Standing Yoga Poses for Strength & Flexibility (Beginner