30 Standing Yoga Poses Every Yogi Needs to Know

• Sanskrit Meaning: tada (mountain)
• Yoga Level: beginner
• Benefits of Mountain Pose: Mountain pose is the most foundational asana (pose) in yoga. It helps cultivate better posture and can help with misalignments and imbalances.

How to Do It

Begin standing with your feet together, allowing your big toes and heels to touch. Spread your toes apart, lift through your kneecaps and engage your quad muscles. If you tend to arch your lower back, slightly tuck your tailbone. Lift your chest and draw your shoulders back. Keep your hands by your side with your fingers together and palms facing your thighs. Slightly tuck your chin to lengthen the back of your neck.

• Sanskrit Meaning: tada (mountain), urdhva (upward), hasta (hand)
• Yoga Level: beginner
• Benefits of Extended Mountain Pose: Helps improve posture and balance. It also promotes a sense of grounding and awareness.

How to Do It

Begin in mountain pose at the top of your mat. Draw your shoulders back, lengthening your spine. Inhale and reach your arms overhead, palms facing each other. On the exhale, gently lift your chest and lengthen the spine even further, reaching through your fingertips as far as possible. Gaze upward or keep a neutral neck.

• Sanskrit Meaning: vrksa (tree)
• Yoga Level: experienced beginner
• Benefits of Tree Pose: Helps with lower body strengthening as well as balance and posture.

How to Do It

Begin standing in mountain pose. Ensure the foot of the standing leg remains facing forward and transfer your weight into the standing leg as you raise your opposite foot, externally rotate and place it on the inside of the standing leg. The foot can be placed on the inner thigh, along the calf or inside the ankle with the toes gently balancing on the floor for additional support. Be sure your gaze is steady and focused slightly ahead of you. Palms can be pressed together at your heart's center or raised above your head. Hold for several breaths before releasing and repeating on the opposite side.

• Sanskrit Meaning: prasarita (stretched out or expanded), pada (foot), ut (intense), tan (to stretch)
• Yoga Level: experienced beginner
• Benefits of Wide-Legged Forward Bend: Deeply stretches the hamstrings and lower back while releasing the hip flexors.
• Props: Optional yoga block

How to Do It

Begin standing in a wide stance at the center of your mat with your feet slightly turned inward. Inhale, lengthening the spine as you exhale and hinge forward, folding at the hips. Place your hands on the floor or on a yoga block if needed. Hold here for several breaths before releasing.

• Sanskrit Meaning: utkata (powerful or fierce)
• Yoga Level: experienced beginner
• Benefits of Chair Pose: Strengthens legs and knees, increases ankle mobility, improves shoulder flexion and builds endurance.

How to Do It

Begin standing in mountain pose. Raise your arms up overhead, palms facing inward, with your biceps slightly in front of your ears. Bend both knees as if you’re sitting in a chair until your thighs are parallel to the ground (or as far as you can go) allowing your knees to extend over your toes while your trunk leans slightly forward. Engage through your legs while actively pressing your tailbone down toward the floor, keeping your back and neck long. Hold for several breaths before releasing.

• Sanskrit Meaning: parivrtta (revolve or twist), utkata (powerful or fierce)
• Yoga Level: experienced beginner
• Benefits of Twisted Chair Pose: Strengthens the leg muscles in addition to the core and glutes. It also helps improve spinal mobility and flexibility, which can help alleviate back tension and improve posture. 

How to Do It

Begin in chair pose, bringing your palms together at heart’s center. As you exhale, rotate your torso to the right, placing your left elbow on the outer edge of your right knee. Press your palms together firmly using the resistance to deepen in the twist. Hold for several breaths before releasing and repeating on the opposite side.

• Sanskrit Meaning: eka (one), pada (foot), parivrtta (revolve or twist), utkata (powerful or fierce)
• Yoga Level: experienced beginner to intermediate
• Benefits of One-Legged Chair Pose: Strengthens the legs as well as your glutes and core. It also challenges and improves balance. 

How to Do It

Begin in chair pose. Shift your weight onto one leg and lift the opposite leg up slowly off the ground, bending the knee and hugging it into your chest. Externally rotate your lifted leg and place your ankle onto the quad of your standing leg (in a figure four position) as you deepen the squat. Reach your arms forward, keeping them parallel to the ground or at heart’s center and engage your core, keeping your spine long. Hold for several breaths before releasing and repeating on the opposite side.

• Sanskrit Meaning: vira (hero)
• Yoga Level: experienced beginner
• Benefits of Warrior 1: Strengthens your legs and arms, opens the chest and shoulders and increases ankle mobility.

How to Do It

Begin standing with your legs about three to four feet apart. Turn your left foot in at an angle while keeping the heel grounded (around 45 degrees) and turn your right foot to face the front of the mat. At the same time, turn your hips to face toward your front foot. Bend your front knee into a lunge and try to keep your bent knee stacked directly over your right ankle. Keep your back leg straight and strong with your heel grounded and press into the outer edge of your back foot. Reach your arms up extending through your fingertips. Hold for several breaths before releasing and repeating on the opposite side.

• Sanskrit Meaning: vira (hero)
• Yoga Level: experienced beginner
• Benefits of Warrior 2: Strengthens the muscles in the legs, activates your core and requires stabilization in the hip joints (which in turn helps with your overall balance and stability). 

How to Do It

Begin standing in a wide stance, pivoting your front toes to point toward the top of your mat and aligning your back toes to be perpendicular to the outer edge of your mat. Ensure that your front heel is in line with your back arch for stability. Bend your front knee at a 90-degree angle and extend your arms out to a T-shape, reaching toward the front and back of your mat, with your wrists in line with your shoulders. Press your weight evenly into the pinky-toe side of both feet to maintain balance. Hold for several breaths before releasing and repeating on the opposite side.

• Sanskrit Meaning: vira (hero)
• Yoga Level: experienced beginner to intermediate
• Benefits of Warrior 3: Encourages stability, improves balance and strengthens full-body muscles.

How to Do It

Begin standing in mountain pose with your palms together at heart’s center. Hinging forward at the hips, extend the upper body forward and begin to actively lift one leg directly behind you parallel to the ground. Maintain a neutral pelvis as you roll the outer hip of the floating leg toward the mat. Energize both legs, as you draw the abdominals in, engaging the entire core and extend your arms straight out in front in line with your shoulders. Keeping your torso facing the floor, draw an imaginary straight line from the fingertips to the toes. Hold for several breaths before releasing and repeating on the opposite side.

• Sanskrit Meaning: ashta (eight), chandra (moon)
• Yoga Level: experienced beginner
• Benefits of Crescent High Lunge Pose: Helps build strength and flexibility in the hips, legs and core, while also improving balance and posture.

How to Do It

Begin standing in mountain pose. Step one foot forward into a lunge position keeping your front knee bent at 90 degrees with your back leg straight, heel lifted. Inhale and lift your arms overhead, elongating your torso. Hold for several breaths before releasing and repeating on the opposite side.

• Sanskrit Meaning: anjaneya (son of Anjani or son of the wind)
• Yoga Level: experienced beginner
• Benefits of Crescent Low Lunge Pose: Stretches out the hip flexors, thighs and groin. Releases the hips and calms the mind.

How to Do It

Begin standing in mountain pose. Step your right foot back into a lunge, keeping your left knee directly above your left ankle. Slowly lower your right knee to the mat and inhale as you lift your chest and arms overhead, sending your fingertips toward the ceiling. Sink the hips forward, feeling a stretch in the right hip flexor. Hold for several breaths before releasing and repeating on the opposite side.

• Sanskrit Meaning: eka (one), pada (foot), parivrtta (revolve or twist), tada (mountain)
• Yoga Level: experienced beginner to intermediate
• Benefits of One-Legged Revolved Mountain: Improves spinal flexibility and stretches the hips and shoulders.

How to Do It

Begin standing in mountain pose. Lift your right knee up toward your chest. Inhale, extending your arms overhead, and as you exhale, twist your torso to the right, bringing your right hand or elbow to the outside of your right knee, sending your gaze back behind you. Hold for several breaths before releasing and repeating on the opposite side.

• Sanskrit Meaning: tri (three), kona (angle)
• Yoga Level: experienced beginner to intermediate
• Benefits of Triangle Pose: Increases leg flexibility and builds strength in the muscles that support the torso.

How to Do It

Begin standing on your mat with your feet about three to four feet apart. Turn your right foot to face the front of your mat and pivot your back foot slightly at an angle. Keep your hips facing the side of your mat. Lift your arms out, with your right arm extending forward in line with your leg, keeping them parallel to the floor. You can stay here or slowly extend your front arm down toward your right foot, stopping at your shin. Hold for several breaths before releasing and repeating on the opposite side.

• Sanskrit Meaning: utthita (extended), tri (three), kona (angle)
• Yoga Level: intermediate
• Benefits of Extended Triangle Pose: Strengthens legs, increases leg flexibility, improves ankle mobility, opens the chest and strengthens the torso.
• Props: Optional yoga block

How to Do It

Begin in a triangle pose. With your arms extended out, lean forward and extend your front arm long, and then bring your hand down toward the mat. Depending on your mobility, you can either place your hand down on the mat on the outside of your shin or modify it by placing your hand on a yoga block. Reach your opposite hand up, allowing your gaze to follow while keeping both legs straight and strong. Hold for several breaths before releasing and repeating on the opposite side.

• Sanskrit Meaning: parivrtta (revolve or twist), tri (three), kona (angle)
• Yoga Level: intermediate
• Benefits of Revolved Triangle Pose: Challenges hip mobility, builds leg strength, improves balance and body control.
• Props: Optional yoga block

How to Do It

Begin in a triangle pose, but instead of the same side arm extending forward, rotate your torso so that your opposite arm is extending forward (you’ll feel a stretch through your trunk and shoulders). With your arms extended out, lean and reach your front hand forward, and then bring your hand down toward the mat. Depending on your mobility, you can either place your hand on the mat outside of your shin, or you can modify by placing your hand on a yoga block. Reach your opposite hand up, allowing your gaze to follow while keeping both legs straight and strong. Hold for several breaths before releasing and repeating on the opposite side.

• Sanskrit Meaning: parsva (side), ut (intense), tan (to stretch)
• Yoga Level: experienced beginner to intermediate
• Benefits of Pyramid Pose: Stretches the hamstrings while opening up the chest and shoulders.
• Props: Optional yoga block

How to Do It

From a standing position, step one leg forward and turn the back toes in slightly at an angle. Bring your hands behind your back (beginners may hold opposite elbows while advanced practitioners can bring their hands to a prayer position). From here, take an inhale, and on your next exhale, hinge at the hips and fold forward, keeping your spine long. You will feel a stretch in your front hamstring. To modify, release the hands and place them on the front shin or on yoga blocks. Hold here for several breaths before releasing.

• Sanskrit Meaning: utthita (extended), parsva (side or flank), kona (angle)
• Yoga Level: intermediate
• Benefits of Extended Side Angle: Helps improve balance and boost energy as you stretch and release your side body and legs. 

How to Do It

Begin standing in a wide position with your front knee bent, front foot facing forward and back foot anchored to the ground at a slight angle. Energize the back leg by actively pressing the outer edge of the back foot into the mat. Keeping your torso long, extend your arms out in line with the mat and begin to lean toward your bent knee. The bottom arm reaches for the mat toward the outside of the front foot as the top arm extends long overhead with the palm rotating down. The chest rotates toward the raised arm, as the shoulder blades pull toward the spine without losing a strong connection to the core. Hold for several breaths before releasing and repeating on the opposite side.

• Sanskrit Meaning: skanda (warrior)
• Yoga Level: intermediate
• Benefits of Side Lunge Pose: Strengthens the legs while working the inner thighs, hamstrings and glutes. It also opens up the hips and stretches your groin, improving flexibility and hip mobility.
• Props: Optional yoga block

How to Do It

Begin standing in mountain pose. Step your right foot out to the side, bending the right knee. Shift your weight onto your right leg, lowering your hips toward the ground with your chest lifted and spine long. If your mobility is limited, place a yoga block beneath your butt to ensure your heels stay connected to the mat. You can place your hands on the mat in front of you for added stability or at heart's center for an extra challenge. Hold for several breaths before releasing and repeating on the opposite side.

• Sanskrit Meaning: pada (foot), hasta (hand)
• Yoga Level: intermediate
• Benefits of Gorilla Pose: Stretches your back and hamstrings while enhancing spine flexibility.

How to Do It

Begin standing with your feet hip-width apart. Inhale to lengthen your spine and exhale to fold forward at the hips, sliding your hands beneath your feet with your palms facing up. You can keep your legs straight or slightly bend your knees as needed, drawing your torso closer to your legs. Hold for several breaths before releasing.

• Sanskrit Meaning: mala (garland)
• Yoga Level: intermediate
• Benefits of Garland Pose: An intense hip opener that also strengthens the legs and glutes.
• Props: Optional yoga block

How to Do It

Begin standing with your feet slightly wider than hip-width apart, feet pointing out toward the corners of the mat. Bend your knees and lower your hips into a deep squat, keeping your heels on the ground. Depending on your mobility, feel free to place a yoga block beneath your tailbone to ensure your heels stay connected to the ground. Bring your palms together at heart's center, using your elbows to press against the inner thighs, intensifying the stretch. Make sure you keep your chest lifted and back straight, maintaining posture for several breaths before releasing.

• Sanskrit Meaning: ardha (half), chandra (moon)
• Yoga Level: intermediate
• Benefits of Half Moon Pose: Strengthens your legs and core muscles while improving balance and flexibility.
• Props: Optional yoga block

How to Do It

Begin in triangle pose. As you bend your front knee, begin to transfer your weight into the front foot and actively float your back leg up until it’s parallel to the floor. Your bottom hand can be on the ground or on a block directly beneath your shoulder. Your top hand can rest on top of your hip for extra stability or extend up. Your torso should be rotating away from the bottom leg. Stabilize your bottom leg with a slight bend in the knee, keeping the entire core activated and breathing deeply to help maintain balance. Hold for several breaths before releasing and repeating on the opposite side.

• Sanskrit Meaning: parivrtta (revolve or twist), ardha (half), chandra (moon)
• Yoga Level: intermediate to advanced
• Benefits of Revolved Half Moon Pose: Challenges your balance and coordination and increases your spinal flexibility, helping to relieve tension in the back. It's a great pose to develop strength, balance and flexibility, all while emphasizing your mind-body connection.
• Props: Optional yoga block

How to Do It

Begin standing in a lunge position with your left foot forward, placing your right hand on the ground (or on a yoga block) beside your left foot. Inhale to float your right leg up to be parallel to the ground. Exhale and twist, opening your body to the left. Extend your left arm towards the ceiling, bringing your gaze up to your fingertips. Keep your hips stacked and core engaged. Hold for several breaths before releasing and repeating on the opposite side.

• Sanskrit Meaning: garuda (eagle)
• Yoga Level: intermediate
• Benefits of Eagle Pose: Improves leg strength, increases shoulder flexibility and enhances balance and focus.

How to Do It

Begin standing in mountain pose. Bring your right knee into your chest while balancing on your left leg. Cross your right leg fully over your left thigh and try to wrap your right foot behind the calf of your left leg to create a bind. Sink your hips down as you do this. Bring your arms out to the side. If mobility allows, wrap your right arm under your left to create a similar bind. Try to press your palms together. Avoid overly arching your back and focus your gaze just slightly ahead of you. Hold for several breaths before releasing and repeating on the opposite side.

• Sanskrit Meaning: baddha (bound), utthita (extended), hasta (hand), pada (foot), angustha (big toe or thumb)
• Yoga Level: intermediate to advanced
• Benefits of Bound Extended Hand to Big Toe Pose: Improves balance and helps enhance mindfulness, as the balance requires mental focus and concentration.
• Props: Optional yoga strap

How to Do It

Begin standing in mountain pose. Shift your weight onto your left foot, inhale as you lift your right leg straight out in front of you, grabbing your right big toe with your right hand (you may use an optional yoga strap if needed). Keep your left leg straight and your torso upright. For an added challenge, rotate through your hip socket to extend your lifted leg out to the side. Hold for several breaths before releasing and repeating on the opposite side.

• Sanskrit Meaning: nata (dancer), raja (king)
• Yoga Level: advanced
• Benefits of Dancer Pose: Improves back flexibility, increases leg strength and improves balance and focus.
• Props: Optional yoga strap

How to Do It

Begin standing in mountain pose. ⁠Draw the left leg up and in towards your chest and begin to root down through all four corners of your standing foot⁠. Lift the kneecap to engage the ⁠standing leg quad and squeeze your glutes to stabilize the pelvis⁠. Grab the ankle of your left leg with the same side arm (feel free to modify by using a yoga strap here as you increase flexibility). ⁠Bring the left knee down in line with the standing leg⁠, foot back toward your butt. Begin to tip forward and reach the left foot up and back behind you⁠, kicking into your left palm as you press your chest forward and straighten your standing leg. Hold for several breaths before releasing and repeating on the opposite side.

• Sanskrit Meaning: eka (one), pada (foot), uttana (intense stretch)
• Yoga Level: advanced
• Benefits of Standing Split Pose: Builds strength in the standing leg, glutes and core, promoting overall stability and endurance. It’s also a great standing inversion and hip opener.
• Props: Optional yoga block 

How to Do It

Begin standing in mountain pose. Shift your weight into your left foot, inhale as you lift the right leg behind you, keeping it straight and parallel to the floor, while hinging at the hips. Place your hands on the ground in front of you (or on a yoga block for greater support) as you send your gaze down to the mat, keeping your standing leg straight. Hold for several breaths before releasing and repeating on the opposite side.

• Sanskrit Meaning: danda (stick or staff), dhanura (bow)
• Yoga Level: advanced
• Benefits of Standing Bow Pose: Enhances balance and the mind-body connection.
• Props: Optional yoga strap

How to Do It

Begin in a standing position with your feet hip-width apart. Shift your weight into your left leg and bend your right knee, bringing your right foot toward your right glute. Reach back with your right hand to grab your right foot or ankle while extending your left arm for balance. As you inhale, lift your chest and kick your right foot back into your hand even further, creating a gentle arch in your back (imitating a bow & arrow). Hold for several breaths before releasing and repeating on the opposite side.

• Sanskrit Meaning: svarga (heaven), dvija (twice-born)
• Yoga Level: advanced
• Benefits of Bird of Paradise: Enhances balance and stability and encourages mental focus/concentration.

How to Do It

Begin standing in mountain pose. Shift your weight into your left leg. Bend your right knee and lift your foot up to the inside of your left thigh (similar to tree pose). Inhale as you extend your torso forward, reaching your right arm underneath the left leg, grabbing onto your left wrist or fingers behind your back. Keeping the left leg as straight as possible and core engaged, exhale as you lift the torso, bringing the right leg up and out to the side, straightening it as much as possible. Hold for several breaths before releasing and repeating on the opposite side.

• Sanskrit Meaning: parivrtta (revolved), surya (sun), yantra (instrument)
• Yoga Level: advanced
• Benefits of Standing Compass Pose: A challenging variation on Bird of Paradise, this pose helps strengthen the entire body while improving balance, coordination and posture.

How to Do It

Begin standing in mountain pose. Shift your weight into your left foot. Pick up your right foot with your left hand, supporting your right knee with your right hand as you cradle your right shin parallel to the ground, drawing it close to the body. Snuggle your right shoulder or forearm as far under your right knee as possible (if it helps with balance, bend your standing knee). Supporting your lower right leg with both hands, lift your right shoulder, bringing your right leg up behind it. Use your left hand to straighten your right leg. Extend your right arm out to the side.

Standing Yoga Poses vs. Seated Yoga Poses: What’s the Difference?

Standing yoga poses are deeply rooted in the practice of grounding––connecting with the Earth both physically and energetically to help promote stability and mindfulness. “When walking barefoot outdoors, the simple act of placing your feet on the ground is a therapeutic practice that can have positive effects on your nervous system and mental health,” Fazi explains, and standing poses are designed to help emulate that same energy. “Tuning in to the powerful feeling of grounding, simply feeling the connection to your feet, helps to bring more awareness to the present moment.” And finding balance in these poses requires a deep bond between the big three: mind, body and breath.

Unlike seated postures, standing poses typically activate multiple muscle groups at once––including the very important (but often neglected) muscles in our feet. “Standing poses teach practitioners to use their body as a collective,” Janine explains, “which helps with overall balance, stability and quality of life.”

Kramer adds that standing yoga poses do as much for the brain as they do for the body (you can’t have mental clarity with physical unrest now, can you?), and the exertion of a standing pose can actually aid the body as it prepares to sit—whether that’s for a 20-minute meditation or an episode of Love Is Blind. “They challenge us physically so that we can get our ‘zoomies’ out, leaving us feeling centered and calm to then sit in stillness.”

What Are the Most Difficult Standing Yoga Poses?

Standing yoga poses can range from day one beginner to highly advanced, meaning they’re great for all yogis no matter where you’re at in your practice. For each pose, the difficulty level is dependent upon how much it challenges your balance, strength and flexibility (with the hardest of the hard seeming to defy gravity). Looking to show off your skills? Here are the five most difficult standing yoga poses included in this list:

• Standing Compass Pose (Parivrtta Surya Yantrasana)
• Bird of Paradise (Svarga Dvijasana)
• Standing Bow Pose (Dandayamana Dhanurasana)
• Standing Split Pose (Eka Pada Uttanasana)
• Dancer Poser (Natarajasana)