8 Standing Yoga Poses to Increase Strength and Balance

Yoga postures- such as a mountain, chair, as well as tree-all involve anchoring one or both feet into the ground. Because yoga exercise is an old practice rooted in syncing your breath with your body and mind, standing yoga presents are viewed as a means to straighten all three with your connection to the ground.

” There is a grounding as well as centered feeling that can happen when the breath, body, and mind are all lined up in these standing placements,” Eric Mosley, a signed-up yoga exercise instructor based in New York City, founder of Black Mat Yoga Exercise, as well as Lululemon ambassador, informs SELF.

Whether you’re new to tree position or have been taking power yoga exercise classes for many years, standing positions are an important part of the entire technique. Yoga circulation sequences are structured to have a selection of yoga exercise asanas or postures that take you from standing to sitting as well as lying down on the flooring, or vice versa.

For example, standing poses make up the majority of sun salutations in Vinyasa yoga exercise, Chen states. You start a sunlight salutation in mountain posture and afterward relocate right into an ahead fold to a fifty percent standing ahead fold with a flat back before going back right into a high slab.


Chen claims, she slots these standing yoga presents– specifically foundational ones, like the ones we discuss below– into both her yoga circulations and those she develops for her class. As someone who has a problem with weak ankle joints, Chen counts on standing yoga exercise positions to assist build ankle joint strength and also stability and reduce injury danger, especially when she runs.

Wondering exactly how to integrate standing yoga postures into your very own yoga exercise method? Here’s everything you require to understand about these balance positions, including their advantages and how they aid you to pursue particular objectives-plus 8 standing yoga positions for beginners to attempt.

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What are the benefits of standing positions in yoga exercise?

Standing poses are excellent for strengthening your lower body, especially your ankles, glutes, hamstrings, and also quads. They likewise boost your core security as well as equilibrium, in addition to your mobility and versatility, Mosley claims. Some, like mountain posture, are also good for boosting posture.

Chen breaks down standing poses into three groups: enhancing, harmonizing, as well as extending (improving versatility). “Standing presents integrate aspects of all 3, but some postures concentrate a lot more on one aspect than the various other,” she discusses.

8 Standing Yoga Presents to Attempt

Now that you’re a lot more familiar with several of the advantages of integrating standing yoga positions right into your method, here are several of the fundamental stances or yoga novice extends you may intend to try.

1. Hill Pos

This grounding pose helps reinforce your entire body and also brings awareness to it, Chen states.

” It’s not just standing; it’s rather engaging on your body,” she claims. “It can aid enhance posture, as well as reinforce your core, glutes, knees, and ankles.”

  • Stand with your toes with each other as well as heels slightly apart.
  • Spread your toes as well as put your weight equally through both feet. Involve your core and also put your hips under a bit so your tailbone is aiming down towards the flooring. Unwind your shoulders as well as roll them back and also down.
  • Inhale and reach your arms overhead, while pressing down to your feet. You may likewise place your hands in a prayer position before your breast, or relax them by your sides all are commonly utilized variants, as well as your teacher might sign one particularly or offer you the selection.
  • Take long, sluggish, deep breaths in and out of your nose.
  • Hold for 3 to 5 breaths.

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2. Crescent Lunge

Great for opening tight hips, this enhancing standing yoga exercise present targets your glutes, hamstrings, quads, and also core, Chen states.

  • Take a big advance with your left foot to start in a staggered position, with your feet almost mat-length apart.
  • Bend your front knee as well as maintain your back leg right as well as heel lifted off the floor. Attempt to flex your front leg so that your thigh is parallel to the flooring. Square your hips toward the front.
  • Extend your arms towards the ceiling on either side of your head and stretch up as you additionally press into the floor covering and feel the stretch in your hips.
  • Hold for 5 to 10 breaths as well as repeat on the other side.

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3. Lunge With Spinal Twist

Including a spin to your lunge is advantageous for your spine since it aids to move the stress in your discs, which is very important for a healthy and balanced spinal column, Chen says. Spins can also assist with digestion and movement in your G.I. tract.

  • Begin standing with your feet together.
  • Take a large progression with your left foot to ensure that you remain in a staggered stance.
  • Bend your left knee and also drop right into a lunge, keeping your best leg directly behind you with your toes on the ground to make sure that you feel a stretch at the front of your right upper leg.
  • Put your right-hand man on the floor and turn your top body to the left as you extend your left arm toward the ceiling.
  • Hold for 30 seconds to 2 minutes.
  • Repeat on the other side.

4. Warrior II

This novice yoga present strengthens your reduced body and also opens up and also extends via your hips, Chen states. “I such as to think of the energy streaming from fingertip to fingertip.”

  • Take a big step forward with your left foot to start in a staggered position, with your feet practically mat-length apart.
  • Prolong your arms to make sure that they are parallel to the flooring.
  • Bend your left knee to make sure that it goes to or near a 90-degree angle, your thigh alongside the flooring while keeping the appropriate leg straight.
  • Direct your left toes ahead as well as turn your ideal foot bent on the right to ensure that it’s perpendicular to your left foot. Your left heel should be in line with the arch of your appropriate foot.
  • At the same time, twist your torso to the right so that your left hip is encountering the front of the area and your appropriate hip is dealing with the back. Your left arm and also your head should both be aiming ahead and your ideal arm should be aiming back.
  • Hold for 5 to 10 breaths, after that switch over sides.

5. Triangular Posture

This standing yoga posture concentrates on extending your spinal column and also opens up your shoulders as well as breast, Chen says. It likewise works your core- if you maintain your arms outstretched and parallel to the ground- as well as reinforces your quads.

  • Begin in warrior II.
  • Align your front leg. After that, get to forward with your left hand towards the ground. Turn your torso onward and also rotate it open up to the best side.
  • Rotate your arms to 6 as well as noon. Rest your left hand on your shin, or the flooring if you can, as well as expand your leading arm fingers towards the ceiling.
  • Hold for 5 to 10 breaths, after that switch sides.

6. Tree Pose

This balancing yoga pose enhances your ankle joints, opens your hips, and also helps you tune right into your very own body awareness, Chen claims.

  • Start in hill posture with your toes with each other as well as heels a little apart.
  • Bring your best foot to the inner thigh of your left leg. Squeeze your foot and inner upper leg together. The knee of your appropriate leg should be turned out and your appropriate upper leg facing down towards the ground at a 45-degree angle.
  • Once you have found your balance, raise your hands to prayer position in front of your breast (as revealed), or up overhanging if that feels better for you.
  • Keep your look concentrated on a set factor before you to assist stay balanced.
  • Hold for 5 to 10 breaths, after that switch sides.

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7. Professional dancer’s Posture

This standing present is a combination of a backbend (which boosts spine versatility) and a heart opener (which stretches limited breast muscle mass and also improves position), additionally, it functions ankle joint security and also balances, Chen states.

  • Stand tall with your feet with each other.
  • Bend your left knee and bring your left foot toward your glutes. Grab onto the internal arch of your left foot with your left hand and slowly raise your foot toward the ceiling. At the same time, reach your right arm forward and also up toward the ceiling.
  • Proactively push down right into the floor with your entire ideal foot as you start to open your breast and draw your raised upper hand. Keep your chest raised.
  • Hang on one side for 5 to 10 breaths and then switch sides.

8. Warrior III Equilibrium

As one of the best balancing yoga postures, warrior III triggers your core, opens your hamstring, as well as boosts ankle stability.

  • Stand with your right foot on the ground as well as lift your left knee towards your breast, moving your weight to your best leg.
  • Maintaining your left knee bent, joint ahead from your hips as you slowly raise your left leg behind you.
  • Align your left leg, flex your foot, and remain to hinge ahead till your upper body is alongside the ground. Keep your gaze down on the ground as well as raise your arms by your sides at ear height. Reverse the relocation, as pictured here, and also continue.
  • To make the present more static and much less dynamic, pause for 5 to 10 breaths when your torso is alongside the ground and also your leg is increased.

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