Standing Yoga Poses for Beginners

These energetic standing poses for beginners provide a straight line to shaping our best body. They are also great for strength, balance, and focus.







Downward Dog - Probably the first pose you'll see in class, it opens up the backs of your legs and upper spine. More on 











Downward Dog Split - Keep your standing leg strong, and upper chest sinking toward the ground.










Low Lunge - Set your feet up so you’re not on a "tightrope" – so at least hip-width from side to side.










Lizard - From a low lunge, lower your back knee to the ground then bring your forearms to the ground just inside your front foot.
 









Triangle - From a Warrior II, straighten your front leg, and follow your front hand forward then down to your shin or the floor.











Extended Side Angle Pose - From a low lunge, roll your back heel to the ground, bring your fingers to the ground inside your front heel.







High Lunge - For easier balance, position your feet at least as wide as your hips, and reach out strongly through your back leg and heel.












Warrior I - This pose is a great upper thigh opener and helps with patience.
 








Warrior II - Great for leg strength, it's important to keep your body vertical over your hips.











Reverse Warrior - From a Warrior II, lean back over your back leg keeping your body directly open to the side.










Warrior III - From a high lunge, reach your arms straight forward, shift your weight forward.










Half Moon - Opens hips, builds focus. Balance by stacking your weight vertical from hip to knee to standing heel.









Revolved Half Moon - Tones the backs of your thighs. Good for balance and circulation.
 









Bound Half Moon - A great pose to help your balance, focus, and circulation. For better balance, keep your standing leg.









Standing Split - From standing, shift your weight to one foot, bring your fingers to the ground and lift your other leg up behind you.










Tree - Balance by keeping an active standing leg, and stacking your skeleton vertical from heel to knee to hip.
 









Eagle - Balance is easier if you squeeze the back of your top thigh into the top of your standing thigh.
 







Chair - Stand with your feet together, and sink your hips as your reach your arms up alongside your ears.










Extended Hand-to-Big-Toe - While balancing on one leg, hold the big toe of your lifted foot, open your hip, and gradually extend your leg out to the side.