Standing Yoga Asanas: Build Balance and Strength

Yoga is not just a basic workout, it is a simple yet effective way of life that relaxes the mind, body and soul. In various styles of practice, standing yoga asana are considered the base of any solid yoga habits. If you are a beginner or experienced practitioner, adding standing posture yoga in your life can transform your physical strength and mental clarity. It gives you an immense power of concentration, flexibility, core strength, and boosts your metabolism also.

Why Should You Practice Standing Asanas?

Practicing yoga for standing gives you strength which is very important for posture and building core stability. Our daily lifestyle is now where we spend hours sitting in a position because of which our leg muscles often become weak, and our spin loses its natural alignment. By doing various standing asanas, you can re-develop these muscles power, improve blood circulation and can increase overall energy levels.

Top 10 Standing Yoga Asanas:- 

1. Tadasana (Mountain Pose):-

Tadasana is called the mother of all standing yoga asana practices. It looks very simple but it is very effective as it needs active engagement of every muscles from your heels to your crown. By doing this standing posture yoga, you can improve your body awareness and create a space in the spine.

• How to do it:- Stand with your feet together, ground your big toes and lift your kneecaps. Stretch your fingers towards the sky and reach the crown of your head.

2. Vrikshasana (Tree Pose):-

When it comes to yoga for standing balance, Virkshasana is a favorite. It teaches us how to keep balance while reaching for the sky. This pose is actually very important as it helps us gain concentration which we need in our daily lives.

• How to do it: Stand straight, putting your feet firmly on the ground, then place your one leg on the inner thigh of another leg, avoiding the knee joint, and bring your hands in prayer position and then stretch it fully towards the sky.

3. Virabhadrasana (Warrior Pose):-

For building your mental and physical stamina, standing yoga asana routine always includes warrior pose. This pose gives focus more than strength. When you do this standing posture yoga, it enhances flexibility in the hips, legs, ankles and feet. It helps in releasing the fight-or-flight stress from our bodies.

• How to do it: Step one foot back and turn it out slightly. Bend your knee in such a way that it is directly over your ankle. Stretch your arms out wide and look past your front fingertips.

4. Trikonasana (Triangle Pose):-

Trikonasana is essential for anyone who are looking for yoga for standing flexibility. It helps in stretches the spine and opens the chest, which is very great for improving breathing which is very important when you are feeling anxious or stressed.

• How to do it: Stand your feet wide apart. Turn your right foot out almost 90 degrees and make your left foot in slightly. Now inhale and lift your arms out to the sides at shoulder height. As you exhale, lean your torso to the right side, reaching down to rest your right hand on your ankle. And stretch your left arm towards the ceiling, keeping your shoulders aligned. If it feels comfortable to your neck then look up at your left thumb.

5. Utkatasana (Chair Pose):-

Utkatasana is such a powerful standing posture yoga that helps in building heat in the body. It works on your core and gives strength to arms and legs. While it seems a little challenging, but it teaches us how to find stillness even in a difficult position.

• How to do it: Start by standing tall, then inhale and raise your arms perpendicular to the floor. As you exhale, bend your knees and move your hips back as if you are about to sit in a chair. Try to keep your thighs as same in height to the floor as possible. Keep your lower back long and your chest lifted.

6. Garudasana (Eagle Pose):-

Garudasana is a little tough standing pose asana that needs deep concentration and physical coordination. It often used to quiet the mind and improve overall focus.

• How to do it: Stand in Tadasana. Bend your knees slightly, lift your right leg and wrap it carefully around your left thigh. Now point your right toes toward the floor. Next you will wrap your right arm under your left arm, crossing them at the elbows and wrists.

7. Ardha Chandrasana (Half Moon Pose):-

When you are doing yoga for standing strength, Ardha Chandrasana is an important pose that challenges your core strength and leg stability.

• How to do it: First start in a Triangle Pose. Place your right hand with some gap in front of your right foot. Now shift your weight onto your right leg and slowly lift your left leg until it is parallel to the floor. Then reach your left arm toward the ceiling and turn your sight upward.

8. Parsvottanasana (Pyramid Pose):-

Parsvottanasana is a deep, intense stretch for the hamstrings and is considered one of the most grounding standing asanas.

• How to do it: Step your left foot back about 3 feet and turn it out slightly. Align your pelvis toward the front of your mat. Now exhale, and fold forward over your right leg, keeping your spine as long as possible. Place your hands on your shin or blocks for support.

9. Natarajasana (Dancer’s Pose):-

This is considered as a beautiful and graceful standing posture yoga that combines balance with a deep backbend.

• How to do it: First stand on your right leg and bend your left knee, now bring your left foot toward your butt. Now reach back with your left hand and grab the inside of your left foot.

10. Prasarita Padottanasana (Wide-Legged Forward Fold):-

This pose is the perfect way to finish a standing yoga asana session because of its cooling and calming effects on the brain.

• How to do it: Stand with your feet keeping some distance. Keep your feet parallel. Now place your hands on your hips, and inhale to lift your chest, and exhale to fold forward from the hips. Let your head hang heavy toward the floor and place your hands on the mat.

Also Go Through:- Plank Dolphin Yoga Position

The Importance of Proper Alignment in Standing Yoga Pose:-

In Standing Yoga Asana, alignment is very important as because of this only you can get proper results of your yoga session and it helps in preventing from any sort of injury. While doing these asanas you have to keep your feet grounded properly and your knees not too stiff and avoid putting a lot of pressure on your lower back.

When doing Yoga for Standing always feel the energy which is moving from your feet to the crown of your head. This visualization will help you get relaxation in mind and a powerful energy benefits you will feel. Always ensure that your breathing is normal while doing these asanas, it should be not forced, just calm and normal, so that you don’t feel any pressure inside your body.

Quick tips:-

• Flexibility:- Always do yoga pose very calmly and with no force on your body as it can harm it.
• Hydration:- Make sure you keep yourself hydrated throughout the yoga session as it will make you feel weak if you are not properly hydrated.
• Even Weight:- Ensure your weight is distributed across all corners of your feet in every standing yoga asana.

Related Post:- Cross Legged Yoga Pose

Final Thoughts

Practicing a standing yoga asana routine is one of the most important ways to build a strong foundation for your health. Whether you are improving your standing posture yoga or getting mental peace, these 10 standing asanas gives you a complete package for your well-being. Start your standing yoga routine from today for strength and stability.

Frequently Asked Questions