9 Standing Yoga Poses for Beginners

Many people often neglect their posture, whether standing or sitting during the day. Sometimes, balancing most of your weight on one leg, with your back rounded forward, or with the pelvis tucked under you, produce a bad posture. The back and general health are frequently negatively impacted by these unhealthy habits over time.

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The proper muscles in the upper back, hips, legs, and shoulders are used to strengthen and help us become more conscious of these poor behaviors and misalignments. However, you can correct these bad postures, misalignments, and strained muscles through some very effective yoga poses. This article contains all the details regarding the benefits of yoga and the nine best standing yoga poses for beginners.

Benefits of Yoga

Due to its therapeutic qualities and advantages for physical and mental health, some people use yoga as a natural remedy. Yoga is a natural exercise you can start doing right now to enhance your overall wellbeing.

Yoga positions come in a huge variety, and several of the ones mentioned below are excellent for beginners. Regular yoga practice will encourage you to investigate more challenging yoga positions.

Fitness woman doing yoga on a yoga mat at home


It would help if you took deep breaths and relaxed your body’s muscles while performing any of these stances. Before starting a pose, it is essential to thoroughly understand the guidelines for proper alignment and positioning to get the most rewards. Following are the basic benefits of yoga:

  • decreased anxiety and stress
  • improved digestion
  • enhanced balance
  • Menstrual pain relief
  • Reduced headache and fatigue
  • combats asthma
  • relieves menopausal symptoms

Standing stances work well for this. Standing postures are fantastic for anyone trying to enhance their energy, lose weight, or tone their body.

More importantly, standing yoga postures strengthen your pelvic muscles and promote stability, which is essential for maintaining energy balance. If you are a beginner and looking for the easiest but most effective standing yoga poses, here are the 9 best poses for you:

1.      Mountain Pose

The base standing position is known as the mountain pose (Tadasana). Learn how to perform the mountain pose correctly, and you can transfer the posture and muscle action to a variety of all other standing and inverted postures.

Sporty young lady having outdoors meditation


When performed correctly, Mountain Pose should engage every muscle in the body. Because you have better posture and you are less likely to compress your lower back when standing or sitting, it helps to improve posture and reduces back discomfort.

This position tones the buttocks, abdomen, and entire leg. Flat feet are less noticeable by strengthening the foot arches with grounding exercises.

How to Perform the Mountain Pose?

  • Ground your feet as the first step. You can maintain the stability needed for all standing poses by placing your feet in the appropriate positions.
  • Check that your feet are together and that the toes point forward rather than outwards or inwards as you look down at them.
  • The balls and arch of your feet should bear the same amount of weight.
  • Straighten your legs, press equally along the four corners of your foot, and then press through your heel.
  • As you inhale, lengthen your spine and picture someone pulling your head up into the air with a thread.
  • Pull in your tailbone. This movement can be done using the straightforward exercise below.
  • Put a hand over your lower belly and a second on your lower back. Pushing your butt out, arch your back; you should sense the spine becoming somewhat tense.
  • Start shifting your pelvis in the opposite direction, and curl your butt under. As your tummy tightens, the lower back should flatten, and you will sense an opening in the entire lower back. Do not round your spine excessively.
  • You should relax your shoulders, and your hands should be by your sides.
  • Hold this breath for five to ten breaths.

2.      The Tree Pose           

Vrksasana, also known as Tree Pose, is a standing balance pose where one foot is put against the other at either the inner thigh or the calf. Palms are contacting as arms are raised to the heavens. Only having one level of contact with the ground improves your balance, lengthens the spine, and tones the legs while increasing concentration and focus.

Sporty woman meditating on fresh air


How to Perform the Tree Pose?

  • Start in a mountain pose.
  • Put the foot at the top of the inner left thigh while bending the right leg.
  • Place the foot flat on the left thigh with the toes pointing down.
  • Ground your feet together at their four corners as you stabilize on your left leg.
  • To improve your equilibrium, fix your focus on a particular area in front of you.
  • Once upright, combine your palms and extend them straight upward over your head.
  • Stay and breathe for five to ten cycles.
  • Repeat the posture this time with the left leg.

3.      Triangle Pose

A basic yoga standing stretch, triangle position, also known as ‘Utthita Trikonasana,’ strengthens and helps expand all the muscles in the lower body and the shoulders, chest, and spine. The triangle position benefits people with tight hamstrings, hips, or backs.

Full shot woman doing triangle pose on beach


In addition, the triangle pose is said to help digestion, stress relief, emotional wellbeing, and the function of the abdominal organs.

How to Perform the Triangle Pose?

  • Face the big side of your mat while standing, having your legs three feet apart.
  • While the left foot keeps pointing in the direction of the longer edge of the mat, turn the right foot toward a point in that direction.
  • Form a “T” with your arms extended.
  • Extend your right hand as far as possible while leaning to the right. To make additional room, move your hips to the left. If at all feasible, place your right hand on the floor, calf, or ankle.
  • Look down at the left palm by turning your head.
  • Hold this position for five to ten breaths, then switch to the opposite side.

4.      Goddess Pose

Goddess posture, known as ‘Utkata Konasana’ in Sanskrit, is also called Fierce Angle Pose. It is a challenging squat that works the front thighs, ankles, and buttocks while opening and stretching the hips. It is a helpful yoga pose for beginners since it strengthens the whole body.

Young attractive woman in goddess pose white studio background


With the shoulders and chest opened, the goddess position promotes good posture and respiration. Women benefit most from this pose because it stimulates the pelvic, which helps the reproductive organs function more effectively.

How to Perform the Goddess Pose?

  • Stand with your hips broader than hip distance apart.
  • Angle the feet at about a 45-degree angle towards either side of the mat.
  • Your hips should be level with your knees as you bend your knees till your thighs are aligned with the ground.
  • Stand with your hips wider than hip-width.
  • Angle the feet at about a 45-degree angle towards either side of the mat.
  • Your hips should align with your knees as you bend your knees until your thighs are parallel to the ground.

5.      Supported Standing Backbend

Supported Standing Backbend is also known as Anuvittasana. Many other yoga positions that include back bending build on this basic backbend.

Young woman doing bridge


Standing backbend helps to loosen up tight upper backs and frees up the front of the body. It also strengthens the heart. It gives the body a jolt of energy and is frequently used in flow yoga as a warm-up pose to prepare the body for more challenging poses.

How to Perform the Supported Standing Backbend?

  • Standing in a mountain stance with the legs hip-width apart, firmly plant the feet, and lift the kneecaps.
  • Put your thighs and buttocks to work, advance your hips, and start to bend your back out from the middle to the upper back.
  • Keep looking forward, or let the head completely drop back if it’s more comfortable.
  • After holding for five breaths, resume mountain posture.
  • Make sure your lower back is not squeezed, and the buttocks are relaxed.
  • Relax the shoulders by pulling them away from the ears.

6.      Wide-Legged Forward Fold

As the name implies, the Wide Legged Forward Fold, also known as ‘Prasarita Padottanasana’, is a forward fold performed with the legs spread apart.

Wide legged forward bend pose


This position strengthens the hamstrings and improves flexibility, much as standing forward folds. The wide-legged forward fold is a terrific starting yoga pose to enhance the outer hips and expand the inner thighs.

How to Perform the Wide-Legged Forward Fold?

  • As you face the large side of the mat, stand with your legs wide apart.
  • Legs should be pulled in, and the kneecaps raised.
  • Swing your hips forward and touching the ground as you exhale.
  • The hands can either be placed on the floor beneath the shoulders or bend more each time you exhale, perhaps putting your head on the ground as you do so.
  • Hold for five to ten breath cycles.

7.      High Lunge

‘Itthita Ashwa Sanchalasana,’ also known as Crescent Pose, is a basic yoga posture that strengthens the lower body and expands the chest. This pose opens the hip and groin region, which is especially advantageous for those who frequent walking or jogging.

Beautiful sporty young woman doing high lunge pose


It also strengthens and tones the full length of the legs, especially the thighs. It enhances knee and ankle strength, which may be difficult to achieve in other positions, increases spine length, and improves digestion.

How to Perform the High Lunge?

  • Start by standing up front. Fold with either straight or bowed legs, placing the palms next to the feet.
  • Breathe out as you advance your right foot about four feet.
  • In this position, the right heel is raised; place your weight on your foot’s ball.
  • Take a deep breath in and raise your arms toward the sky.
  • Hold the position for five breaths.
  • Step the right foot back to a standing forward fold on the subsequent exhalation.
  • On the other side, repeat.

8.      Warrior 1 Pose

Even non-yogis can identify this as one of the most iconic stances in yoga. It is a standing position frequently done as part of the Sun Salutation in flow courses.

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In Warrior 1, also known as ‘Virabhadrasana 1’, the torso is facing forward, and the front knee is bent at a 90-degree angle with the knees over the ankles. The main distinction between Warrior 1 and High Lunge Pose is that in Warrior 1, the heel of the back foot is anchored at a 45-degree angle to the floor, extending various areas of the back leg.

Warrior 1 is advantageous for improving the feet and legs, much as High Lunge Pose. Additionally, it is supposed to enhance balance and coordination generally and lose fat around the hips. Additionally, putting the back foot level on the ground strengthens the sense of grounding, which promotes focus and balance. Warrior 1 stance energizes the entire body and increases the circulation of blood.

How to Perform the Warrior 1 Pose?

  • Standing in Tadasana (Mountain Pose)
  • Step back with your right foot, putting it level on the ground.
  • Ensure that your toes are pointed 45 degrees towards the right, toward the front right-hand corner of the mat.
  • Tighten the knee on your right leg as you straighten it.
  • The front edge of the mat should still be in your left foot’s direction. Your left knee should be bent and should be above your ankle.
  • Take a deep breath in and raise your arms toward the sky.
  • Beginners can maintain open palms.
  • Alternatively, clasp your hands together, lean back, and stare at your palms.
  • extending the spine and focusing on your palms

9.      Warrior 2 Pose

Warrior 2 (Virabhadrasana 2) is one of the best poses for toning the complete body for beginning yoga practitioners. It is practiced at all levels. It tones the muscles in the thigh, calf, back, and lower body. Additionally, it strengthens the core and enhances blood circulation.

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How to Perform the Warrior 2 Pose?

  • Stand with your feet wide apart and your body pointing toward the right side of the mat.
  • Turn the right foot 90 degrees counterclockwise. You should point your toes toward the mat’s short end.
  • Right knee bent; position it above the ankle while the floor is parallel to the thighs.
  • Your left leg must be extended behind you with the foot firmly planted on the mat.
  • Imagine someone tugging you from the end as you spread your hands out to the side.
  • Look at your right hand while you turn your head to the right.
  • The front body and hips have to be facing the mat’s long side.
  • Hold for 5 to 10 breaths, then switch sides.

Related Questions Regarding Standing Yoga Poses

Here are some of the most relevant questions related to standing yoga poses for beginners:

How Can I Combat Muscle Strains and Bad Posture?

By adding yoga to your daily routine, you can easily combat and treat muscle stiffness, strains, and bad body alignment. Yoga poses are the best exercise to relieve and relax your body from any stress, muscle strains, and pain.

What Should I Perform Yoga?

Yoga is the calmest and most peaceful exercise that can help you have a fit and strong body with a balanced body alignment without running vigorously or working extensively on huge machinery.

What are Standing Yoga Poses?

Standing yoga poses are yoga postures that people perform for some time, taking deep breaths to have a good posture, a better body alignment, and to relieve muscle tension and stress.

How many Standing Yoga Poses are there?

There are hundreds of yoga poses that one can perform and add to their daily routine based on physical flexibility and bodily strength. However, one should opt for poses that are only easy for them to perform.

What kind of Standing Yoga Poses are appropriate for Beginners?

For beginners standing yoga poses should be the easiest to start with. These standing yoga poses should not exert extreme pressure on the body so that the yoga performer incurs no muscle strain or muscle spasm.


Yoga is an important and relaxing way of exercise for people suffering from body misalignment and muscle strains. In this article, we have discussed why yoga is beneficial and what are the best standing yoga poses for beginners.