18 Standing Yoga Poses to Challenge Your Balance & Stability

Table of Contents

• Benefits of Practicing Standing Yoga Poses
• 8 Beginning Standing Yoga Poses
• 5 Intermediate Standing Yoga Poses
• 5 Advanced Standing Yoga Poses 
• Wrapping Up

Standing yoga poses provide a strong foundation for a well-rounded practice, offering practical benefits for yogis of all levels. They strengthen the lower body, significantly improve balance, and enhance postural alignment. 

Benefits of Practicing Standing Yoga Poses

Improved Balance

Standing yoga poses create a strong foundation by strengthening the legs, feet, ankles, and core muscles. This greater stability affords practitioners of all levels enhanced balance and coordination in everyday activities, reducing the risk of falls and improving overall body control, which is especially beneficial for seniors.

Lower-Body Strength

Regular practice of standing postures helps build endurance and stability in the lower body, engaging and strengthening muscles, including the quadriceps, hamstrings, glutes, and calves. Standing postures promote good circulation and functional movement and also support overall physical fitness.

Enhanced Awareness and Alignment

With their solid foundation of stability, standing poses teach us how we root down and rise up.

They offer us opportunities to see beyond the realms of physical strength and help us tap into courage, fortitude, and personal power. They bring profound awareness into the way that we stand, what we stand for, and how we stand up for ourselves and our communities, bringing us not only into an optimal physical stance but into deeper alignment with each other. 

8 Beginning Standing Yoga Poses

Don’t forget to warm up before practicing. Try this 7-minute yoga warm-up to prepare your muscles, joints, and cardiovascular system for a yoga session.

#1 Mountain Pose (Tadasana)

Tadasana is the foundational standing yoga pose. It focuses on grounding and finding equanimity. This pose improves posture, promotes body awareness, and helps develop overall stability.

How to Practice:

• Stand up well with your feet together or hip-width apart.
• Keep your shoulders relaxed and arms by your sides.
• Engage your core muscles and distribute your weight evenly on both feet.
• Gaze forward and breathe deeply.

Useful tip: Imagine a string drawing the crown of your head towards the ceiling to lengthen your spine.

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#2 Upward Hands Pose (Urdhva Hastasana)

This pose, which involves reaching the arms overhead while standing tall, stretches the side body, shoulders, and spine and also expands the chest.

How to Practice:

• From Mountain Pose, inhale and raise your arms overhead, palms facing each other.
• Lengthen your spine and keep your collarbones broad.
• Draw your shoulders down the back.

Useful tip: Keep your neck relaxed and avoid tensing your upper back.

#3 Standing Forward Fold (Uttanasana)

Standing Forward Fold is a cooling pose that involves hinging from the hips. It stretches the hamstrings, calves, and lower back while lengthening and releasing tension in the spine. 

How to Practice:

• Start in Mountain Pose, then exhale and fold forward from your hips.
• Allow your head and neck to relax.
• Rest your hands on the floor or hold your opposite elbows for the Rag Doll variation.

Useful tip: Soften your knees, especially if your lower back and hamstrings are tight.

#4 Chair Pose (Utkatasana)

Chair Pose strengthens the thighs, glutes, and calves while also toning the core muscles and improving balance.

How to Practice:

• Begin in Mountain Pose, and then inhale as you raise your arms overhead.
• Bend your knees and shift your weight back as if sitting in an imaginary chair.
• Keep your spine long and engage your core.

Useful tip: Keep your weight in your heels and avoid letting your knees move past your toes.

#5 Warrior I Pose (Virabhadrasana I)

This powerful standing pose builds strength and stability in the legs, hips, and core, while opening the chest and shoulders. Practicing Warrior I improves balance and enhances concentration. 

How to Practice:

• From Mountain Pose, step your left foot back. Bend your right knee, stacking it over the right ankle.
• Root down through your left foot, turning the toes slightly outward, to about 45 degrees.
• As you inhale, lift your arms overhead, with palms facing each other.
• Square your hips to the front of your mat and gaze forward.

Useful tip: Keep your front knee aligned with your ankle to keep the joints stacked and safe. Scissor your inner thighs towards each other for more strength and stability.

#6 Warrior II Pose (Virabhadrasana II)

Warrior II engages the legs, hips, and core muscles while opening the chest and shoulders. Practicing this strong standing posture helps cultivate a sense of grounding and stability. 

How to Practice:

• From Mountain PoseI, turn to your left and step your left foot to the back of your mat.
• Keep your right knee bent over your ankle and your left leg straight, with the left foot parallel to the back of the mat or slightly turned in.
• Spread your arms open wide, parallel to the floor.
• Gaze over your front fingertips.

Useful tip: Lift up through the crown of your head, keep your spine long, and maintain a strong core for stability.

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#7 Triangle Pose (Trikonasana)

Triangle Pose stretches and strengthens the entire body. It opens the hips, lengthens the hamstrings and calves, and elongates the spine. 

How to Practice:

• From Warrior II (right side), straighten your front leg. 
• Lengthen your side body, and hinge from the hip over the right leg.
• Reach your right arm forward and lower it to your shin, ankle, the floor, or a block.
• Extend your left arm upward, aligning it with your shoulders.

Useful tip: Engage your thigh muscles to protect your knees and make sure you are not straining. The stance between your feet should feel balanced with a healthy level of stretch sensation.

#8 High Lunge (Anjaneyasana, variation)

High Lunge increases flexibility in the hip flexors while improving balance, building focus, and enhancing stability in the lower body.

How to Practice:

• Begin Mountain Pose. Step your right foot back into a lunge position.
• Keep your spine long and lift your arms overhead.
• Track your right knee directly above your ankle and your left leg strongly engaged.

Useful tip: You may need to keep your left knee slightly bent, especially if your lower back is tight. Scissor the inner thighs and engage your core to maintain balance and stability.

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5 Intermediate Standing Yoga Poses

#9 Tree Pose (Vrksasana)

 Embody the grace and strength of a tree as you practice Vrksasana. It will help you improve balance, stability, and concentration while enhancing body awareness and posture.

How to Practice:

• Begin in Mountain Pose. 
• Shift your weight onto your left foot and bring your right knee into your chest. 
• Turn the right knee out to the side and place the sole of your right foot against the inner left thigh or calf, either above or below the knee.
• Hug the outer left hip in to find your balance and bring your hands to your heart center or reach them overhead.

Useful tip: Focus your gaze on a fixed point to help maintain balance and engage your core for stability. If your hips are tight, you may place the foot on the calf and progress to the thigh as you gain flexibility. 

#10 Revolved Chair Pose (Parivrtta Utkatasana)

Revolved Chair Pose engages the legs, core, and spine while improving balance and coordination. It also stimulates the abdominal organs, releases shoulder and upper back tension, and enhances spinal mobility.

How to Practice:

• Begin in Chair Pose.
• Twist your torso to the right, bringing your left elbow to the outside of your right thigh.
• Press your palms together in prayer position, and lengthen your spine.
• Engage your core and twist deeper with each exhale.

Useful tip: Maintain a strong foundation through your feet, keep your knees aligned and your hips square. 

#11 Extended Side Angle Pose (Utthita Parsvakonasana)

Extended Side Angle Pose cultivates deep lateral extension while energizing the entire body. It stretches the hips, groins, and hamstrings and builds strength in the legs, core, and upper body. This posture also opens the chest and shoulders, enhancing lung capacity and promoting deep breathing.

How to Practice:

• From Warrior II Pose on the right side, and hinge your torso towards your front leg.
• Lower your right hand to the outside of your right foot or place it on a block. You may alternatively place your forearm on your right thigh
• Extend your left arm overhead, creating a straight line from your left heel to your fingertips.
• Engage your core, open your chest, and gaze upward.

Useful tip: To maintain optimal stability, keep the right knee aligned with the ankle, ensuring that it doesn’t track beyond the toes.

#12 Warrior III Pose (Virabhadrasana III)

Warrior III is a powerful standing pose that strengthens the legs, core, and back muscles while toning the shoulders and arms. When practiced properly, it improves posture and stability and enhances overall body alignment.

How to Practice:

• From Mountain Pose, shift your weight onto your right foot.
• Hinge forward from the hips, extending your left leg straight back behind you.
• Lift the outer right hip and the inner left thigh, keeping the foot flexed and the torso parallel to the ground.
• Reach your arms forward, palms facing each other, or extend them back along your sides.

Useful tip: Engage your core and maintain a straight line from your head to the heel of your extended back leg. If your hamstrings are tight, explore the pose with a bend in your standing leg, working to straighten it as you gain flexibility.

#13 Half Moon Pose (Ardha Chandrasana)

Half Moon Pose is a standing balance pose that improves strength, flexibility, and coordination. It tones the legs, while opening the hips and chest. This challenging posture also promotes deep core strength and spinal alignment.

How to Practice:

• Begin in Warrior II Pose with your right foot forward.
• Shift your weight onto your right foot, engage your left leg strongly, and lift it off the ground, keeping the foot flexed.
• Place your right hand on the ground or on a block slightly ahead and to the pinky side of your right foot.
• Extend your left arm toward the ceiling, stacking the shoulders.

Useful tip: Keep your standing leg strong and engage the muscles of your core for stability. If your hamstrings are tight, you may use a block under your bottom hand to create more space.

5 Advanced Standing Yoga Poses

#14 Eagle Pose (Garudasana)

Eagle Pose is an advanced posture that requires both balance and flexibility as it improves focus and concentration. Its double-wrapped arms and legs stretch the shoulders, upper back, and hips. 

How to Practice:

• Begin in Chair Pose. 
• Lift your left knee towards your chest, crossing the left thigh over your right. If possible, hook your left foot behind your right calf, keeping your knees oriented forward.
• Extend your arms forward and cross your right arm over your left arm, bend your elbows, and bring the backs of the hands together. If possible, cross the wrists and bring your palms to touch.
• Engage your core for balance.

Useful tip: Focus your gaze on a fixed point for better balance, keep your weight in your heels, and relax your shoulders away from your ears.

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#15 Sugarcane Pose (Ardha Chandra Chapasana)

Sugarcane Pose is an advanced standing balance pose that creates a deep backbend while simultaneously opening the hips. It stretches the quadriceps, hip flexors, and chest while strengthening the legs, core, and back muscles. 

How to Practice:

• Start in Ardha Chandrasana on the right foot.
• Bend your left knee, and reach back with your left hand to catch the left foot.
• As you press the left thigh back and the left hipbone forward, kick the left foot into your hand to increase the quad and psoas stretch. Simultaneously, extend the spine and lift the chest.

Useful tip: Tighten your core and engage the thigh muscles for greater stability.

#16 Standing Hand-to-Big-Toe Pose (Utthita Hasta Padangusthasana)

Utthita Hasta Padangusthasana stretches the hamstrings, calves, and hips while improving balance and leg strength. 

How to Practice:

• Begin in Mountain Pose.
• Shift your weight onto your left foot and bring your right knee up toward your chest.
• Reach the index and middle fingers of your right hand to your right big toe.
• Straighten your right leg out in front of you as best as you can while keeping your left leg engaged.

Useful tip: Keep your standing leg strong and focus on a point in front of you for balance. If reaching your toe is challenging, you can keep the leg bent and hold onto your knee.

#17 Standing Splits Pose (Urdhva Prasarita Eka Padasana)

Standing Splits Pose is an advanced posture that stretches the hamstrings, hip flexors, and groins. It also helps to lengthen the spine and improve balance and coordination.

How to Practice:

• Start in Mountain Pose.
• Shift your weight onto your left foot and fold forward, lifting your right leg parallel to the ground behind you.
• Bring your hands to the ground directly underneath your shoulders.
• Lift your outer left hip and your inner right thigh, flex your right foot, and engage your core for stability.

Useful tip: Keep both legs equally engaged and maintain length in your spine. If your hamstrings are tight, bend your standing leg slightly. Additionally, you may place blocks underneath your hands.

#18 Dancer Pose (Natarajasana)

Dancer Pose is a pretty fun yoga pose, but at its core, it’s an intense and challenging standing backbend that stretches the shoulders, chest, hip flexors, and thighs while strengthening the legs, core, and back muscles. It improves balance, spinal mobility, and overall coordination. 

How to Practice:

• Begin in Mountain Pose.
• Shift your weight onto your left foot and bend your right knee, reaching your right hand to your right foot or ankle.
• Kick your right foot back while pressing your right hip forward. Holding onto your foot, keep lifting your right foot back and up. 
• Extend your left arm forward as you hinge from your hips, creating an energizing backbend. Keep lifting your right thigh and reaching your heart forward and up.

Useful tip: Engage your core and focus on a fixed point to help with balance. As you gain flexibility and strength, you may gradually work on deepening the backbend and lifting the back thigh higher.

Wrapping Up

Practitioners of all levels can incorporate standing yoga poses into their practice to find many benefits, from improved balance to full-body strength. Whether you are a beginner looking to establish a strong foundation or an advanced practitioner seeking to deepen your practice, standing poses in yoga provide an excellent opportunity for growth and exploration. 

We recommend approaching these poses patiently and understanding your body’s limits. Start your practice with a proper warm-up and finish with some relaxing poses. Seek out an experienced teacher to guide you into more advanced variations as you are ready.