Standing Yoga Asanas - A Guide for Beginners

If you’ve been sitting at your desk for the whole day, and your body feels stiff, then here are some easy beginner-friendly standing yoga asanas that you can perform to ease the stress and tension.

What is Yoga? 

Yoga is an ancient practice that focuses on bringing your attention to the present moment. The aim of yoga practice is to increase awareness and strengthen the mind body connection. Standing position yoga poses are great if you are a beginner, as they prepare your body for more difficult poses. They build stability and mobility in the legs, hips, and spine. If you feel your body is stiff and can’t perform these poses, then you can also take support from props.

Top 5 Standing Yoga Asanas for Beginners 

Virbhadrasana (Warrior Pose) 

To perform this asana, stand with one leg forward, while the other leg is extended towards the back, and the arms are extended sideways. 

This pose is great if you’ve been dealing with frozen shoulders. It increases strength in the arms and stamina. It also increases stability. 

Tree Pose (Vrikshasana) 

In this asana, one foot is planted on the ground, while the other foot is placed on the thigh of the standing leg. And the arms are raised above the head. This pose helps to increase focus. Making the legs stronger and opening up the hips. This pose can be very beneficial if you’re suffering from sciatica pain. Avoid this pose if you are currently dealing with any knee, ankle, or hip injury. 

Chair Pose (Utkatasana) 

This pose increases strength by targeting legs, hips, and core muscles. To perform this pose, bend your knees and lower your hips as if sitting on an imaginary chair. Raise your arms towards the front to maintain balance. It balances the overall body and increases the strength of the lower back and torso. You should avoid this pose if you have any lower back injury.

Triangle Pose (Trikonasana) 

Start by standing with your legs wide apart. Try to reach your foot with one hand and extend the other arm straight up. Try to assume a triangular shape with your body, This pose can help boost digestion and reduce anxiety, stress, and back pain. You should avoid this pose if you recently injured your knees or legs. 

Standing Forward Bend (Hastapadasana) 

Start by standing feet hip-width apart. Fold forward, you may keep a slight bend in your knees if required. Try to touch the ground with your hands. This pose helps to elongate your spine. This pose can provide instant relief if you have rounded shoulders and back. 

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Standing yoga asanas and their Benefits 

Builds Strength 

Standing position yoga is excellent for building strength in the legs, core, and back muscles. They act like weight-bearing exercises for your lower body and require sustained engagement of your leg muscles. This builds endurance, which makes everyday movement feel easier. 

Improves Balance and Stability 

Movements that focus on balancing on a single leg improve the body’s ability to coordinate. And reduces the risks of falls, which is especially important as you age. 

Increases Flexibility 

Poses like standing forward bend deeply stretch the hamstrings and calves, improving flexibility. Warrior pose also increases flexibility in the shoulders and chest, which can be beneficial if you have poor posture or sit for prolonged periods. 

Corrects Posture 

Sitting for long periods can make your shoulders rounded and lead to slouching. Standing yoga asanas encourage a lengthened spine and an engaged core. Over time, muscles get trained to support your body, leading to a more confident and upright posture. 

Preparation for Complex Poses 

To perform more complex poses, you need strength and flexibility in your legs and core. By practicing these poses, you can create a safe foundation that allows you to explore more complex poses. By gradually increasing the difficulty level you also reduce the risk of injury. 

As a beginner practicing standing yoga asanas, can be a great way to start your fitness journey. With time you as you build a consistent practice, you’ll feel prepared to try advanced poses.

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FAQs 

How can I advance my practice of yoga? 

You can start by gradually increasing the duration you hold each pose. Try to take deep breaths, and pay attention to how you move between the poses. Once you are comfortable with the basic pose, you can also try different variations. 

Can I perform standing position yoga if I have back pain? 

It’s normal to feel a mild discomfort during the poses, but if you feel sharp or shooting pain in your back, then you need to take a break. 

How can I improve my balance in standing yoga asanas? 

To improve balance, focus your gaze softly on a fixed point in front of you. Press your feet firmly on the ground with a tripod grip, putting even pressure throughout your foot. 

How often should I practice standing yoga asanas?

As a beginner, you can start by practicing yoga 3-4 times a week. Remember that being consistent with your practice is more important than intensity. 

Do I need any special equipment for standing position yoga?

You can perform these poses with minimal equipment. It is recommended to use a non-slip yoga mat. If you have low flexibility, then you can also use blocks for assistance.