Standing Poses 

Benefits: Standing postures help us with balance and our core stability, as a beginner in yoga, gaining balance can be tricky, starting with the most simple standing poses and working your muscles in to these will allow muscles to adapt and strengthen.

Cautions: Do not overstretch muscles

Padangusthasana (Big Toe Pose)

Stand upright with the feet parallel. Inhale to prepare then exhale to hinge forwards from the hips. Wrap fingers around the big toe, flatten the spine as much as possible.

Benefit: Stretches the hamstrings, improves flexibility in the legs, improves digestion, reduces stress and anxiety, helps relive headache.

Dolphin Pose

Starting on all fours, bring the forearms down to the mat, spread the fingers wide, pressing into the mat. Tuck toes under, inhale to prepare and exhale as you lift the knees off the floor, raising the hips in the air into an inverted V position. Take the heels as close to the floor as is comfortable.

Benefits: Strengthens the shoulders and upper back, Improves flexibility in the hamstrings and calves.

Garudasana (Eagle Pose)

Stand upright in Tadasana (Mountain Pose), establish dristi (focus of the gaze). Bend both knees slightly, then take the right foot off the floor and cross the right thigh over the left thigh. Gradually reach the right foot round the calf. Outstretch the arms and cross the left over the right at elbow level. Bring the hands together at the palms.

Benefits: Improves balance and coordination, opens out the upper back, Improves flexibilty in the ankles, calves, shoulders and hips.

Utthita Parsvakonasana (Extended Side Angle Pose)

From standing, step the right foot forward bending at the knee, ensuring the knee is above the ankle. Lean the torso to the side, placing the right hand down by the right foot. . Extend the left arm overhead, to follow the alignment of the left leg.

Benefits: Helps to release stiffness in lower back, aids digestion, reduces stress and anxiety.

Malasana (Garland Pose)

Stand upright with the feet shoulder width apart, turn out the feet slightly. Bring hands into a prayer position, slowly bend the knees and lower down into a squat position. Lean the body forwards in between the legs, pushing the elbows against the inside of the thighs.

Benefits: Opens the hips, opens out the lower back, strengthens and stretches the ankles.

Ardha Chandrasana (Half Moon Pose)

From trikonasana (triangle pose) on the right side, transfer weight and come into half moon on the right side. Bring the right hand to the floor and lift the left leg. Turn the head to the left and lift the left arm up towards the ceiling. A Yoga black can be used under the right hand here to aid better alignment.

Benefit: Improve posture and balance, increases spinal mobility and flexibility, opens chest and shoulders.

Virabhadrasana I (Warrior I Pose)

Stand in Tadasana (Mountain pose) and step back with your left leg so your feet are wide apart. Bend the front knee so the knee is directly above the ankle. The right foot should be pointing forwards and the left foot should be slightly turned out. The hips pelvis and shoulders should all the facing forwards. Raise the arms above the head, bringing the hands together in a prayer position. To deepen the stretch you can add in a slight backbend by leaning the torso backwards.

Benefits: Strengthens thighs, glutes and feet, improves balance, opens the hips, improves concentration.

Natarajasana (Lord of the Dance Pose)

Stand upright in Tadasana (mountain pose) and establish drisit (focused gaze). Gently raise the right heel off the floor, transferring body weight over to the left side of the body. Gradually bend the right knee and bring the heel up to the right buttock. Bring the right hand round to hold onto the right foot. Stretch the left arm out directly in front of the body at shoulder height. Slowly push the right foot into the right hand and away from the buttocks, direct the foot up to the ceiling.

Benefits: Improves balance, strengthens legs hips and feet, opens chest and shoulders, improves spinal flexibility.

Tadasana (Mountain Pose)

Stand upright with the feet parallel, ig toes touching and heels slightly apart. Lift up the toes and spread them evenly on the floor. Gently rock the body weight forwards and backwards before coming to a resting point in the middle. The arms should hand down by the side of the body. Relax the facial muscles and soften the eyes, the head should be balance perfectly above the pelvis.

Benefits: Improves posture, reduces flat feet, helps relieve sciatica, strengthens thighs and ankles.

Utkatasana (Chair Pose

Stand in Tadasana (mountain pose) raise the arms up towards the ceiling overhead either with arms slightly apart or with the hands together in a prayer position. Bend the knees into a squat position, keeping ankles knees and inner thighs together.

Benefits: Strengthens the buttocks, thighs and feet, opens out the chest and stretches the shoulders and upper back.

Adho Mukha Svanasana (Downward-Facing Dog)

Come onto all fours in a kneeling position, spread the fingers wide pressing the fingers into the mat. Lift the knees off the floor, raising the hips in the air into an inverted V position. Straighten the knees as much as possible and try and get the heels as close to the floor as is comfortable. The ears should be positioned in between each arm.

Benefits: Improves flexibility in the hamstrings and calves, improves digestion, calms the mind and reduces stress, strengthens the shoulders and upper back.

Three Legged Downward Dog

Starting off in a downward dog, slowly raise the right leg in the air, ensuring to follow the alignment of the body.

Benefits: Improves flexibility in the hamstrings and calves, improves digestion, calms the mind and reduces stress, strengthens the shoulders and upper back.

Utthita Trikonasana (Extended Triangle Pose)Stand with the feet about 1 metre apart with the toes facing forwards. Turn the right foot out to the right at a 90 degree angle. Raise the arms up so they are outstretched at shoulder height with the palms facing down. Lengthen the torso and bend to the right, sliding the right hand down the right leg as far as possible without leaning forwards. Take the hand and place it on the floor (can be placed on the ankle, shin or thigh dependent on ability). Rotate the torso to the left and take the left arm up towards the ceiling directly above the left shoulder.

Benefits: Hels to release lower back stiffness, Aids digestion, reduces anxiety and stress.

Parighasana (Gate Pose)

High Lunge, Variation

A modification of warrior 1. Stand in Tadasana (Mountain pose) and step back with your left leg so your feet are wide apart. Bend the front knee so the knee is directly above the ankle. The right foot should be pointing forwards and the left foot should be slightly turned out. The hips pelvis and shoulders should all the facing forwards. Raise the arms above the head, bringing the hands together in a prayer position. Widen the stance to allow for a deeper lunge, to create a deeper stretch.

Benefits: Strengthens thighs, glutes and feet, improves balance, opens the hips, improves concentration.

Urdhva Prasarita Eka Padasana (Standing Split)

Standing in tadasana (mountain pose) slowly bend the torso forwards from the hips. Bring the fingertips down to the mat, and lower the head down with he crown of the head facing the mat. Slowly raise up the left leg to come up into the air with the toes pointing towards the ceiling. Aiming to create alignment from the head up to the raise leg.

Benefits: Strengthens and stretches the quads and hamstrings, reduces stress and anxiety, improves balance.

Urdhva Hastasana (Upward Salute)

Stand in Tadasana (mountain pose) raise the arms up towards the ceiling with hands together in a prayer position. Take the gaze up towards the ceiling with the arms next to the ears. A slight backbend can be added here to further the stretch.

Benefits: Strengthens the feet, opens out the chest and stretches the shoulders and upper back.

Virabhadrasana II (Warrior II Pose)

Stand in Tadasana (moutain pose) then step back with your left leg so the feet are wide apart. Bend the right knee so it is directly above the ankle with the foot facing forwards. The left foot should be turned out to the side at a 90 degree angle. The hips n pelvis should be facing sideways. Raise the arms up to shoulder height, so that the front arm is pointing forwards in line with the front foot. The back arm should be pointing backwards to for a straight line with the front arm.

Benefits: Strengthens the thighs and glutes, improves balance, strengthens the feet, improves concentration.

Prasarita Padottanasana (Wide-Legged Forward Bend)

Stand i Tadasana (mountain pose) with feet parallel and step feet wide. The hands should be on the hips with the chest lifted. Ensure outer edges of the feet and big toes are firmly pressed into the mat. Bend forwards from the hips into a forward bend bringing the fingertips to the floor directly underneath the shoulders. Point the elbows backwards and try to get the crown of the head as close to the floor as possible without bending the legs.

Benefits: Improves flexibility in the hamstrings and inner thighs, reduces fatigue, calms the mind.

Parsvottanasana (Intense Side Stretch Pose)

Stand in Tadasana (mountain pose) with feet parallel and step feet wide. The hands should be on the hips with the chest lifted. Ensure outer edges of the feet and big toes are firmly pressed into the mat. Bend forwards from the hips into a forward bend bringing the fingertips to the floor directly underneath the shoulders. Point the elbows backwards and bring the over to one side. Hands can be kept on the hips, or the arms can be brought up behind the back to bring the hands across to hold onto the opposite elbow.

Benefits: Improves flexibility in the hamstrings and thighs, increases blood flow to the brain and calms the mind, reduces fatigue, reduces anxiety and mild depression.

High Lunge

Starting in warrior 1, bring the hands down to the mat and place them either side of the front foot. Rotate the back foot round to face the front with the toes flexed. Lift the head to bring the gaze directly in front of the body ensuring alignment from the head along to the back foot.

Benefits: Strengthens the thighs, hips and glutes, improves balance, opens the hips, improves concentration.

Anjaneyasana (Low Lunge)

Starting off on all fours, step the right foot forwards in between the two hands so the right knee is directly above the right ankle. Slide the left knee backwards as far far behind the left hip as possible. raise the torso to an upright position and reach the arms up overhead either shoulder width apart or with hands together in a prayer position.

Benefits: Helps relive sciatica, opens the chest and hips, strengthens the shoulders.

Parivrtta Parsvakonasana (Revolved Side Angle Pose)

Starting on all fours, step the left foot forwards in between the hands to come into a low lunge. Slide the right arm down the inside of the left thigh and place the right hand on the floor. Take the left arm up over the head and take the gaze upwards along the line of the fingers.

Benefits: Stimulates the abdominal organs and aids digestion, improves balance, helps to release lower back stiffness.

Parivrtta Trikonasana (Revolved Triangle Pose)

Starting in tadasana (mountain pose) step the right foot back with the foot at a 90 degree angle. The left foot shouldbe facing forwards. Bending at the hips twist the torso round to the left bringing the right hand down onto the top of the foot or onto the mat beside the foot. The left arm should raise straight up towards the ceiling, keeping thealignment in the back and taking the gaze up towards the ceiling.

Benefits: Aids digestion problems and constipation, helps to release lower backache.

Ardha Uttanasana (Standing Half Forward Bend)

Starting in tadasana (mountain pose) with the hands on the hips slowly bend forwards from the hips, reach the arms down towards the shins and wrap the hands around the shins or just above the ankles. Keep the head in alignment with the back to create a diagonal line.

Benefits: Improves flexibility in the hamstrings and calves, improves digestion, calms the mind, relives fatigue and insomnia.

Vrksasana (Tree Pose)

Stand in tadasana (mountain pose) and establish dristi (focused gaze). Ensure the breath is steady and calm. Gently raise the right heel of the floor, transferring the body weight slightly over to the left side and then gradually bend the right knee and place the sole of the right foot as high up the left thigh as possible. Hands are placed in front in a prayer position or up towards the ceiling in prayer position. For beginners the sole of the foot can be place on the ankle.

Benefits: Improves balance, strengthens the legs, improves focus and concentration, helps calm the mind.

Virabhadrasana III (Warrior III Pose)

Stand in tadasana (mountain pose) and raise the arms to shoulder height in front with palms facing inwards. Gradually push the left leg backwards directly behind the body and lean the torso forwards and downwards to come to balance. Ideally the torso should be parallel to the floor with the ankle knee and hip joints being in alignment with the spine. Hands can come into a prayer position at the heart centre for a more challenging posture.

Benefits: Stretches the hamstrings, Improves balance, improves concentration, improves posture, strengthens the feet, legs and glutes.