Improve Strength & Stability With These 6 Standing Yoga Poses — Know The Benefits & How To Do

When we think about building strength and stability, yoga may not be the first thing that comes to mind. Isn’t yoga all about improving flexibility and reducing stress, right? Well, yes and no. 

Although yoga is certainly beneficial for improving flexibility and easing stress, it is also a great way to build strength and stability in the body and tighten your core. Standing yoga poses, in particular, are advantageous for building a solid foundation, correcting your posture and increasing your stability.

In this blog, we introduce some of the best-standing yoga poses, their benefits and how to do them properly. Whether you are a beginner or an advanced yoga practitioner, you can benefit from these positions and integrate them into your daily routine.

Table of Contents

1. 6 Best Standing Yoga Poses You Must Try
2. What Are The Benefits of Standing Poses In Yoga? 6 Benefits Fit And Strong Body
3. Dietitian’s Recommendation
4. The Final Say
5. FAQs
6. References 

6 Best Standing Yoga Poses You Must Try

1. Tadasana (Mountain Pose)

Tadasana is the most basic yoga position for beginners and is also a starting point for many other positions. It helps you improve posture and balance and cultivate awareness of your body.

How to do:

1. Start by placing your feet close together or at the distance of the hip. Make sure your weight is equally spread through your feet.
2. Gently pull the shoulders down and away from the ears and lift the top of the head up.
3. Activate your thigh muscles, pull into your stomach and stretch your spine.
4. Turn your palms and have them face the front of the room.
5. Feel the energy rising from the ground through the legs, legs, torso, arms and head.

Also Read: 5 Proven Hatha Yoga Benefits For Balancing Your Physical & Mental Wellness!

2. Vrksasana (Tree Pose)

It is a balanced yoga that challenges your stability and concentration. It also opens the hips, strengthens your legs and improves your alignment.

How to do:

1. Starting with the mountain position, transfer your weight to the left leg and, at the same time, lift the right leg off the ground.
2. Bend the right knee and place the right leg on the inside of the left thigh, calf or ankle. Be careful not to put it on the knee joint.
3. Create a gentle pressure and push your right leg safely on your left leg and vice versa. Keep your eyes in front of you to keep your balance.
4. Join your hand in a prayer position in front of your chest, or stretch them over your head.
5. Stretch the spine and lift your chest. Keep your breathing deep and stable.

3. Utthita Trikonasana (Extended Triangle Pose)

Utthita triconasana opens the chest, shoulders, hips and hamstrings. It strengthens your legs, core, and arms and improves balance and posture.

How to do:

1. Keep your legs apart with 3 to 4 feet between the feet. 
2. Turn your right foot out 90 degrees and your left foot slightly in.
3. Take a deep breath, extending your arms parallel to the floor.
4. Exhale and reach your right hand toward your right foot, keeping both legs straight.
5. Lower your right hand to your ankle, shin, or the floor, and extend the left arm upward.
6. Gaze up at your left hand and hold the position, breathing deeply.
7. To exit, inhale and lift your torso, return to standing, and repeat on the other side.

Also Read: The Power of Vinyasa Yoga: Benefits, Weight Loss & More

4. Parivrtta Parsvakonasana (Revolved Side Angle Pose)

This twisted standing yoga pose for flexibility enhancement combines a lunge with a spinal twist. It strengthens the legs, shoulders, spine, abdominal muscles and chest. 

How to do:

1. Start from the mountain position; stand with your feet together and your hands on the sides.
2. Step your feet wide apart.
3. Turn your right foot around 90 degrees outward and your left foot slightly in.
4. Inhale while raising your arms parallel to the floor.
5. Exhale while bending your right knee at a 90-degree angle, bringing your right elbow to your right thigh.
6. Rotate your torso to the left, bringing your left arm overhead, and place your left hand on the floor.
7. Use a block beside your right foot and place your hand there if you’re a beginner.
8. Extend your right arm upward, keeping your chest open.
9. Hold the pose, breathing deeply, then inhale to come back up and repeat on the other side.

5. Virabhadrasana I (Warrior I Pose)

This standing yoga pose for weight loss opens your chest, shoulders and lungs.

How to do:

1. Start in a standing position, then step your feet wide apart.
2. Turn your right foot out around 90 degrees and your left foot in slightly.
3. Inhale while raising your arms overhead, keeping them shoulder-width apart.
4. Exhale while bending your right knee to a 90-degree angle, making sure the knee is aligned over the ankle.
5. Keep your back leg straight and press through the back heel.
6. Turn your hips and shoulders to face forward while keeping your chest open.
7. Hold the pose, breathing deeply, then inhale to come up and repeat on the other side.

6. Ardha Chandrasana (Half Moon Pose)

This levelling position strengthens your legs, hips, core, back and arm. It also opens your chest, shoulders and hips, increasing your coordination and awareness.

How to do:

1. Start in a standing position, then step your feet wide apart.
2. Turn your right foot around 90 degrees outward and your left foot slightly in.
3. Inhale, and as you exhale, bend your right knee and place your right hand on the floor or a block.
4. Lift your left leg to make it parallel to the floor, keeping it straight while extending your left arm upward.
5. Keep your body in one straight line from your left hand to your left foot.
6. Gaze toward your left hand and hold the pose, breathing deeply.
7. Lower your left leg and return to standing, then repeat on the other side.

What Are The Benefits of Standing Poses In Yoga? 6 Benefits For Fit & Strong Body 

Here are the benefits of standing poses in yoga:

1. Increases Focus & Improves Concentration 

When doing any kind of yoga, it is important to stay concentrated in the poses. Standing yoga poses require balance and mindfulness that help increase focus and improve concentration, which ultimately improves one’s focus and concentration. 

2. Increases Awareness of the Spatial Body

Spatial consciousness of the body (also known as proprioception) is the awareness of one’s body in relation to the surrounding space. Doing standing yoga is an excellent way to develop a good understanding of your physical body, which helps improve balance, coordination, and body alignment, enhancing overall physical and mental well-being.

3. Improves Neuromuscular Coordination

Standing yoga poses require all the muscles in your body to work together, which activates your brain and nervous system, improving your neuromuscular coordination. After developing neuromuscular coordination, you will experience improved movement efficiency, better balance, and enhanced control over your body. 

4. Increases Joint Stability 

Standing yoga poses help make your joints more stable by strengthening the muscles around the joints. This enhances overall posture, reduces injury risk, and improves balance.

Also Read: Yoga For Glowing Skin: Stop Ageing And Start Glowing With These 7 Yoga Poses

5. Reduces Reaction Time

By doing standing yoga poses, you can reduce your reaction time by enhancing neuromuscular coordination. This leads to quicker and more efficient responses during physical activity and everyday movements.

6. Improves Agility

Agility requires coordination, rapid response and strength. Standing yoga poses improve agility by enhancing coordination, balance, and flexibility. Regular practice helps you move more fluidly and react faster to changing situations.

Also Read: Benefits Of Aerial Yoga, Its Effect On Weight Loss And Comparison With Normal Yoga

Expert Recommendation

While standing yoga poses can go a long way to improve posture, strength and stability, it is important to realise that attaining perfection in these poses can take time. I recommend pairing standing yoga poses with respiratory exercises to maximise the benefits. Also, consider following a healthy Ayurvedic diet. These practices of a healthy lifestyle will help you sit and live a long and comfortable life.

Dt. Lavina Chauhan

The Final Say

Standing positions have huge advantages for strengthening and stretching for all muscle groups in the legs, especially the thighs, hamstrings, and ankles. Apart from that, standing yoga poses can help you achieve better posture, stability, mental clarity, and focus, and with regular practice, you may improve agility and awareness of the spatial body.

FAQs

1. What are the three best standing yoga poses?

The three best standing yoga poses are Warrior I (Virabhadrasana I), Triangle Pose (Trikonasana), and Tree Pose (Vrksasana), as they enhance strength, balance, and flexibility.

2. What are the standing yoga poses for beginners?

Standing yoga poses for beginners include Mountain Pose (Tadasana), Warrior I (Virabhadrasana I), Warrior II (Virabhadrasana II), and Triangle Pose (Trikonasana), as they help build strength, balance, and flexibility.

References 

• https://www.tataaig.com/knowledge-center/health-insurance/standing-yoga-poses
• https://www.onepeloton.com/blog/standing-yoga-poses/
• https://www.yogajournal.com/poses/types/standing/?scope=anon
• https://www.artofliving.org/yoga/yoga-poses/standing-poses
• https://liforme.com/blogs/blog/30-standing-yoga-poses
• https://www.egypttoday.com/Article/4/3110/The-Benefits-of-Yoga-s-Standing-Positions
• https://www.forceful-tranquility.com/8-awesome-benefits-of-balancing-poses-in-yoga/

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