Standing yoga poses require both strength and flexibility. We can categorize them as the most advanced asanas. Those positions are generally held for shorter times than other asanas, and tend to be more energetic and opening.




Standing asanas are varied group of postures on the legs. They perform a very interesting physical work on the legs and hips. Therefore, we stretch them while we give them strength and endurance.


If you would like to have a proper posture, the standing yoga poses will help you achieve your goal.


Alignments in Standing Yoga Poses


There are some critical points that we should be careful in doing standing yoga poses in order to prevent injuries. Try to remember those points during your standing yoga poses.


  • Foot on the Mat: Start lifting every one of your toes while holding whatever is left of the foot on the tangle. At that point lift just the huge toe up and press alternate toes on the tangle. Then, press the huge toe on the tangle and lift the other four toes up. At long last, endeavor to lift the tear and toe together and press the three center toes on the tangle.


Foot on the mat
Foot on the mat


  • Active Fingertips: Your arms are alongside your abdomen and hips. They are dynamic completely through to the fingertips. Try to stretch down through your fingertips.


Iyengar Tadasana
Iyengar Tadasana


  • Pelvis: Consider indicating your tailbone straight down the floor and all the while drawing in your lower mid-region. Ensure your “hips” are adjusted – all the more precisely, ensure your pelvis isn’t tipping to the other side or the other.


Pelvic Tilt
Pelvic Tilt


A significant number of us have uneven leg length or spinal issues that prompt a normally unequal pelvis, however imagining a steady, adjusted pelvis will help in this stance. This posture is also valid for Hanumanasana, the hip opener yoga pose.


  • Sacrum: With the pelvic tilt, your spine will be in neutral position. During the standing yoga poses, keep your spine in proper posterior.


  • Shoulders: Keeping everything else still, unwind your shoulders, enabling your shoulder bones to slide down your back toward your bum. You need your shoulders to be as far from your ears as is agreeable. Give your arms a chance to come straight down at your sides, seeing if the are before your behind the inside line from ear to lower leg.  Keep your hands connected with and fingers effectively coming to toward the floor.


  • Sternum: Lift your sternum toward to the ceiling. This will help you keep your spine in neutral position.


What are the Popular Standing Yoga Poses?



  • Virabhadrasana 1 (Warrior 1)


  • Virabhadrasana 2 (Warrior 2)


  • Utkatasana (Chair Pose)


  • Utthita Trikonasana (Triangle Pose)


  • Parivrtta Trikonasana (Revolved Triangle)


  • Utthita Parsvakonasana (Wide Angle Pose)


  • Parivrtta Parsvakonasana (Revolved Wide Angle Pose)


  • Parsvottanasana (Separate Leg Head to Knee)


The standing yoga poses can be part of the warp up session in yoga classes. The duration time of standing asanas changes from 15 minutes to 25 minutes during a yoga class.




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I’ve always been enthusiastic about discovering myself, the life and the people. I realize that I have to live in the present moment in order to do that better. This is the mindfulness. Yoga has become the part of my life for more than 5 years. I also completed my teacher training program (RYT 200, Yoga Alliance) and I wanted to share my experiences with everyone. I believe that the articles on can help you reach out to the mindful state. Yoga is the Art of Mindfulness. Let's be present together. Namaste!


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