Seven Basic Yoga Standing Poses
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Benefits of Yoga Standing Postures
Have you wondered what the benefits are from practicing the yoga standing poses, or asanas?
In a nutshell, the most obvious benefits are that these poses help us build strength and stamina while increasing our flexibility. But the benefits of practicing yoga standing postures go much deeper than that. Our internal organs become healthier from the intelligent practice of these poses, our nervous system becomes stronger, and we gain more vitality while heightening our mental awareness.
Almost anyone can practice the yoga standing asanas in some form; young and old, beginners and more experienced yoga practitioners. Standing poses can be modified so that most people can safely enjoy their benefits.
The style of yoga I teach, Iyengar Yoga, places a strong emphasis on learning basic standing poses right from the very first class. We continue to practice and refine these poses as we become more experienced.
Image of BKS Iyengar in Utthita trikonasana (extended triangle pose) from The Art of Yoga by BKS Iyengar
Updated 2/20/12
In a nutshell, the most obvious benefits are that these poses help us build strength and stamina while increasing our flexibility. But the benefits of practicing yoga standing postures go much deeper than that. Our internal organs become healthier from the intelligent practice of these poses, our nervous system becomes stronger, and we gain more vitality while heightening our mental awareness.
Almost anyone can practice the yoga standing asanas in some form; young and old, beginners and more experienced yoga practitioners. Standing poses can be modified so that most people can safely enjoy their benefits.
The style of yoga I teach, Iyengar Yoga, places a strong emphasis on learning basic standing poses right from the very first class. We continue to practice and refine these poses as we become more experienced.
Image of BKS Iyengar in Utthita trikonasana (extended triangle pose) from The Art of Yoga by BKS Iyengar
Updated 2/20/12
Standing Yoga Poses Build a Strong Foundation
Learning and practicing the yoga standing poses builds a strong foundation for the rest of our asana practice.
As beginners to yoga, we learn the standing poses as a way to develop better awareness and control of our own bodies. We learn how to move the arms and the legs, the fingers and the toes, the spine and the head to correct structural problems in our bodies and to develop better posture. We learn how to extend, contract, expand, and rotate different parts of the body to move safely into various positions.
The standing asanas teach us how to move the spine in all of its directions; forward extensions, back extensions, side-to-side extensions, and lateral, or twisting motions. This prepares the body for all the other categories of yoga asanas.
The standing yoga postures help us to develop greater physical strength and stamina, flexibility and balance. while bringing us more vitality and clarity of mind.
Photos above and below by K. Coupland, thank you to TK, AK, DN above, and SW, RS, DM below
Learn Seven Basic Yoga Standing Poses
John Schumacher Gives Instruction on YouTube
The easiest way to learn the yoga standing poses is by taking a class from a good yoga teacher who can help you find the best alignment for your own body. But you can also learn some of the basics from books (see sidebar for my recommendations) and videos.
Senior Iyengar Yoga teacher, John Schumacher of Unity Woods Yoga in the Washington DC area, has short YouTube videos that give clear, concise instructions for how to do a few of the basic yoga poses.
I've included a few of his videos of yoga standing poses. These aren't "work-out" videos, but instructional videos to learn how to do each pose with more precision and awareness.
In each video, Schumacher prefaces his instruction with a little about the philosophy of Iyengar yoga. The practice of yoga poses in the Iyengar Method brings strength and flexibility to the body, as do all forms of hatha yoga. But because of the attention we pay to precision and detail in the poses, the practice becomes a meditation in action.
List of poses featured here: (Scroll down or click to go directly to the pose)
For more of Schumacher's instructional yoga pose videos look at John Schumacher teaches yoga on YouTube.
Senior Iyengar Yoga teacher, John Schumacher of Unity Woods Yoga in the Washington DC area, has short YouTube videos that give clear, concise instructions for how to do a few of the basic yoga poses.
I've included a few of his videos of yoga standing poses. These aren't "work-out" videos, but instructional videos to learn how to do each pose with more precision and awareness.
In each video, Schumacher prefaces his instruction with a little about the philosophy of Iyengar yoga. The practice of yoga poses in the Iyengar Method brings strength and flexibility to the body, as do all forms of hatha yoga. But because of the attention we pay to precision and detail in the poses, the practice becomes a meditation in action.
List of poses featured here: (Scroll down or click to go directly to the pose)
- Tadasana (Mountain Pose)
- Trikonasana (Triangle Pose)
- Parsvakonasana (Side-angle Pose)
- Virabhadrasana II (Warrior Pose 2)
- Virabhadrasana I (Warrior Pose 1)
- Parsvottanasana (Side stretch pose)
- Prasarita Padottanasana (Wide legged forward bend)
For more of Schumacher's instructional yoga pose videos look at John Schumacher teaches yoga on YouTube.
Tadasana, also Known as Samasthiti
Mountain Pose
Tadasana is the Sanskrit word for "Mountain Pose". This pose is also called Samasthiti, or "Equal Standing" pose.
Tadasana is the basic yoga standing pose. Because it looks simple, beginners often don't want to spend much time in it (I remember as a beginner wanting to get through Tadasana quickly, to do the "more interesting" poses!), but practicing Tadasana brings us the awareness of learning to stand evenly on both feet, and to bring the rest of the body into an alert, steady evenness from side to side. We start to learn better posture in this position. We take what we learn in Tadasana and apply it to the other yoga standing positions.
Not one of us is completely even on each side. If we ignore this unevenness, without making attempts to correct it, it becomes more pronounced over time. This can lead to pain and injury in various parts of the body. Practicing Tadasana helps us to become more aware of where we're uneven, so that we can move toward more evenness.
Read more basic instructions for Tadasana.
See also Urdhva Hastasana in Tadasana (Upward extended arms in Mountain pose).
Tadasana is the basic yoga standing pose. Because it looks simple, beginners often don't want to spend much time in it (I remember as a beginner wanting to get through Tadasana quickly, to do the "more interesting" poses!), but practicing Tadasana brings us the awareness of learning to stand evenly on both feet, and to bring the rest of the body into an alert, steady evenness from side to side. We start to learn better posture in this position. We take what we learn in Tadasana and apply it to the other yoga standing positions.
Not one of us is completely even on each side. If we ignore this unevenness, without making attempts to correct it, it becomes more pronounced over time. This can lead to pain and injury in various parts of the body. Practicing Tadasana helps us to become more aware of where we're uneven, so that we can move toward more evenness.
Read more basic instructions for Tadasana.
See also Urdhva Hastasana in Tadasana (Upward extended arms in Mountain pose).
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Utthita Trikonasana
Extended Triangle Pose
"Utthita" means "extended"; "Trikonasana" means "Triangle Pose" (Tri = three, kona = angle)
In Triangle Pose, we practice keeping the even extention through the legs, trunk, and arms that we learned in Tadasana, even though now we're bringing the body into a different position.
As you can see, the main "triangle" shape is formed from the position of the legs and the floor. There's an additional triangle formed from the front leg, the side of the trunk, and the arm reaching down.
This is a great pose for stretching and toning the legs and the arms while bringing more flexibility to the hips, shoulders, and spine. It's an excellent pose to help relieve backaches.
Note that while John Schumacher tells you to move your legs in a certain direction, he is "mirroring" what you would be doing as he demonstrates. This is a very common teaching technique for yoga poses. When he repeats the pose to the second side, he adds a little more information to refine the pose even more.
You can do this pose with your back against a wall or your down hand to a chair (or both!) to give you more stability.
Read more about Utthita trikonasana (Extended Triangle Pose)
In Triangle Pose, we practice keeping the even extention through the legs, trunk, and arms that we learned in Tadasana, even though now we're bringing the body into a different position.
As you can see, the main "triangle" shape is formed from the position of the legs and the floor. There's an additional triangle formed from the front leg, the side of the trunk, and the arm reaching down.
This is a great pose for stretching and toning the legs and the arms while bringing more flexibility to the hips, shoulders, and spine. It's an excellent pose to help relieve backaches.
Note that while John Schumacher tells you to move your legs in a certain direction, he is "mirroring" what you would be doing as he demonstrates. This is a very common teaching technique for yoga poses. When he repeats the pose to the second side, he adds a little more information to refine the pose even more.
You can do this pose with your back against a wall or your down hand to a chair (or both!) to give you more stability.
Read more about Utthita trikonasana (Extended Triangle Pose)
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Utthita Parsvakonasana
Extended side angle pose
"Utthita" = "extended"; "parsva" = side; "kona"= "angle" "asana"=pose, posture
In Extended side-angle pose, the front leg bends into a 90 degree (right angle) position (to the best of your ability!) while the back leg extends strongly, and the top arm extends fully over the ear.
This pose opens my hips very quickly and effectively!
Note that John shows how to use a block to make the pose a little easier. If you can't easily take your hand to the floor, and still maintain an open chest, then taking the hand down to a block is a good modification for you. If you don't have a block, you can rest your forearm on your bent leg.
If you have balance problems, do this pose with your back against a wall.
Read more about Uthitta Parsvakonasana (Extended Side Angle Pose).
In Extended side-angle pose, the front leg bends into a 90 degree (right angle) position (to the best of your ability!) while the back leg extends strongly, and the top arm extends fully over the ear.
This pose opens my hips very quickly and effectively!
Note that John shows how to use a block to make the pose a little easier. If you can't easily take your hand to the floor, and still maintain an open chest, then taking the hand down to a block is a good modification for you. If you don't have a block, you can rest your forearm on your bent leg.
If you have balance problems, do this pose with your back against a wall.
Read more about Uthitta Parsvakonasana (Extended Side Angle Pose).
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Virabhadrasana II
Warrior Pose Variation 2
"Virabhadrasana" = "Pose named after the mythological HIndu warrior, Virabhadra"
In the Iyengar method of yoga, Warrior Pose 2 is often taught before Warrior Pose Variation 1, because it is less complex. Personally, however, it's a more difficult pose for me to hold.
Practicing Warrior Pose 2 is a great way to strengthen the legs, including the knees, and to build stamina.
Read more about Virabhadrasana II (Warrior Pose 2)
In the Iyengar method of yoga, Warrior Pose 2 is often taught before Warrior Pose Variation 1, because it is less complex. Personally, however, it's a more difficult pose for me to hold.
Practicing Warrior Pose 2 is a great way to strengthen the legs, including the knees, and to build stamina.
Read more about Virabhadrasana II (Warrior Pose 2)
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Virabhadrasana I
Warrior Pose 1
This Warrior Pose also helps us develop strength and stamina, while improving flexibility in the hips and shoulders.
John Schumacher's pose, as shown in this video, is awe-inspiring! Notice how his arms are in line with his spine, and his low back isn't over-arched. He has a strong, steady, beautifully extended pose!
Read more about Virabhadrasana I (Warrior Pose 1) but compare the photo in that article with John Schumacher's pose in this video. The photo in the article shows that the model's shoulders and upper back are stiff so she can't keep her arms and spine in one line. Her low back is also arched more, which may cause pain in the pose. Her back leg isn't quite straight. It's an "okay" pose (more like my own Warrior Pose) but not as inspiring as John Schumacher's pose.
John Schumacher's pose, as shown in this video, is awe-inspiring! Notice how his arms are in line with his spine, and his low back isn't over-arched. He has a strong, steady, beautifully extended pose!
Read more about Virabhadrasana I (Warrior Pose 1) but compare the photo in that article with John Schumacher's pose in this video. The photo in the article shows that the model's shoulders and upper back are stiff so she can't keep her arms and spine in one line. Her low back is also arched more, which may cause pain in the pose. Her back leg isn't quite straight. It's an "okay" pose (more like my own Warrior Pose) but not as inspiring as John Schumacher's pose.
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Parsvottanasana
Side-Stretch Pose
"Parsva"= "Side" or "Flank" ; "Uttana"= "intense stretch"
So "Parsvottanasana" is a pose that intensely stretches the sides of the trunk (not to mention the legs!)
In the forward bending poses, we're first taught to fully extend the sides of the trunk, which is much more effective than hunching the shoulders intensely to bring the head to the legs. It's this strong side extension of the trunk that's being taught here. After students can do this part of the pose, then they might complete the forward-bending action and take their head to the front leg.
Keep the hands on blocks, or even on a chair or to a wall to make it easier to stretch the trunk while keeping the legs straight. This modification is especially helpful for those with stiff hamstrings, hips, and backs.
Read more about Parsvottanasana, and to see another version of the pose.
So "Parsvottanasana" is a pose that intensely stretches the sides of the trunk (not to mention the legs!)
In the forward bending poses, we're first taught to fully extend the sides of the trunk, which is much more effective than hunching the shoulders intensely to bring the head to the legs. It's this strong side extension of the trunk that's being taught here. After students can do this part of the pose, then they might complete the forward-bending action and take their head to the front leg.
Keep the hands on blocks, or even on a chair or to a wall to make it easier to stretch the trunk while keeping the legs straight. This modification is especially helpful for those with stiff hamstrings, hips, and backs.
Read more about Parsvottanasana, and to see another version of the pose.
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Prasarita Padottanasana
Wide-legged Standing Forward Bend
"Prasarita" = "Expanded" or "extended wide"; "Pado" = "foot"; "Uttana" = "intense (forward bend)"; "Asana" = "pose, posture"
Prasarita Padottanasana is a standing forward bend with the feet placed wide apart.
Note that Schumacher suggests using the blocks under the hands if it's difficult to reach the floor otherwise, as he did in Parsvottanasana.
Read more about Prasarita padottanasana.
Prasarita Padottanasana is a standing forward bend with the feet placed wide apart.
Note that Schumacher suggests using the blocks under the hands if it's difficult to reach the floor otherwise, as he did in Parsvottanasana.
Read more about Prasarita padottanasana.
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Books I recommend for learning Yoga Standing Poses
Since I'm an Iyengar Yoga teacher, I'm more familiar with books about Iyengar Yoga. These are the books I recommend to my students.
For more Iyengar Yoga book recommendations, see The 10 Best Iyengar Yoga Books.
For more Iyengar Yoga book recommendations, see The 10 Best Iyengar Yoga Books.
Standing Poses Help Back Pain
These poses are helpful for back aches and pain
When done correctly, standing poses are invaluable for helping people with mild to moderate back pain. If you're not strong enough to do these poses, then find a teacher who can help you learn these poses with support and modifications.
Do You Have a Favorite Yoga Standing Posture?
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Your Turn to Practice Yoga Standing Poses!
Now you have a few pointers for practicing these invigorating and beneficial yoga standing postures! So start practicing!
You could do a sequence of all of the poses above, in order. Hold each pose for 5 - 20 seconds per side if you are new to yoga, or for 30 - 60 seconds if you're more experienced. Or practice from these sequences that you can print out from the IYNAUS (Iyengar Yoga National Association of the U.S.) website. Use support from a wall or a chair or blocks as needed.
Enjoy the process!
You may also be interested in the following for more information.
You could do a sequence of all of the poses above, in order. Hold each pose for 5 - 20 seconds per side if you are new to yoga, or for 30 - 60 seconds if you're more experienced. Or practice from these sequences that you can print out from the IYNAUS (Iyengar Yoga National Association of the U.S.) website. Use support from a wall or a chair or blocks as needed.
Enjoy the process!
You may also be interested in the following for more information.
- The Importance of a Yoga Home Practice
- Here are some tips for creating your own home yoga practice. A yoga home practice enhances all other aspects of our lives on the physical, mental, and spiritual levels.
- The Story of the Yoga Warrior Poses
- The Warrior Poses are familiar to most anyone who has practiced yoga asanas (poses). Here is the story of the yoga warrior poses.
- The 10 Best Iyengar Yoga Books
- List of the 10 Iyengar Yoga books that I think are most important to the practice of Iyengar Yoga.
- Finding the Best Beginning Yoga Class for Your Needs
- Some tips for deciding what beginning yoga class will work best for you.
Looking for More Iyengar Yoga Books?
Here are a few more suggestions to get you going!
What's Your Favorite Yoga Standing Pose?
Do you practice yoga? What's your favorite standing yoga pose? (It can be a different one than on this page!)
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top_10
Feb 17, 2012 @ 1:52 pm | delete
- Great lens. Yoga is a great excersize, it really works all of your muscles.
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aesta1
Nov 14, 2011 @ 8:14 am | delete
- Had yoga lessons but failed to practice this regularly. I will have to start again.
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fugeecat
Oct 14, 2011 @ 6:35 pm | delete
- This is what I need someone to show me the poses, since I don't really have time to take a class.
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toriphile81 Sep 8, 2011 @ 7:29 am | delete
- Just getting into yoga, this is very helpful!
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PopArtGirl
Sep 3, 2011 @ 3:39 pm | delete
- I love the warrior poses - they leave me feeling so strong and energized! Great lens!
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by kajohu
kajohu
Practicing these yoga standing poses help me to maintain my flexibility, and they always invigorate me! more »
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