Standing Yoga Poses: Names, Pictures and a Simple Sequence

Yoga poses 6 illustrations Updated 2 Nov 2026

Standing yoga poses are the asanas done on the feet: they build leg strength, balance and posture, and they warm the body up quickly. Most classes place them early, after a warm up, because they prepare the hips and spine for floor work.

This page lists the main standing yoga asanas with names and pictures, gives short how to notes, and ends with a ten minute standing sequence. Each pose with a full guide links to its own page.

Main benefits: Leg strength, balance, posture, stamina
Base pose: Tadasana, mountain pose
Hold: 3 to 8 breaths each side
Props: A wall for balance, a block for the hand
Easiest: Mountain, chair, triangle
Hardest: Dancer, half moon, warrior three

Standing yoga poses with names

Sanskrit name	English name	Level
Tadasana	Mountain	Beginner
Vrikshasana	Tree	Beginner
Utkatasana	Chair	Beginner
Trikonasana	Triangle	Beginner
Virabhadrasana 1, 2, 3	Warrior	Beginner to intermediate
Uttanasana	Standing forward bend	Beginner
Prasarita padottanasana	Wide legged fold	Beginner
Malasana	Garland, yogi squat	Beginner
Garudasana	Eagle	Intermediate
Natarajasana (natraj asana)	Dancer	Intermediate
Ardha chandrasana	Half moon	Intermediate
Parsvottanasana	Pyramid	Beginner to intermediate

Standing yoga poses in pictures

Uttanasana standing forward bend with soft knees and hands toward the floor — Level
Beginner
Hold
5 to 8 breaths
Works on
Hamstrings, calves
Uttanasana, the standing forward bend, stretches the back of the legs. Bend the knees freely and let the head hang.
**Teacher's cue:** Rest the belly on the thighs first, then slowly straighten the legs.

Eagle pose with one leg wrapped over the other and arms twisted together — Level
Intermediate
Hold
3 to 5 breaths a side
Works on
Balance, shoulders
Garudasana, eagle pose, wraps the arms and legs and squeezes inward. It tests balance and stretches the upper back.
**Teacher's cue:** Sit lower as if in a chair, then wrap; the bend makes the wrap possible.

Dancer pose holding the back foot with one hand and reaching the other arm forward — Level
Intermediate
Hold
3 breaths each side
Works on
Balance, quads, chest
Dancer pose is a standing back bend and balance. Kick the foot into the hand to rise, rather than pulling.
**Teacher's cue:** Lean forward only as far as the lifted foot rises behind you.

Half moon pose with one hand on a block and the top leg lifted parallel — Level
Intermediate
Hold
3 to 5 breaths
Works on
Balance, hips
Half moon balances on one leg with the body open to the side. A block under the hand makes it far easier.
**Teacher's cue:** Stack the top hip over the bottom hip and reach out through the lifted heel.

Wide legged standing forward fold with hands on the floor between the feet — Level
Beginner
Hold
5 breaths
Works on
Inner legs, back
Prasarita padottanasana, the wide legged fold, stretches the inner legs and lets the head rest lower than the heart.
**Teacher's cue:** Keep the feet parallel and lift the arches as you fold.

Wide squat with knees bent over the toes and arms bent at shoulder height — Level
Beginner
Hold
5 breaths
Works on
Thighs, hips
The wide squat strengthens the inner thighs and hips. Keep the knees tracking over the toes.
**Teacher's cue:** Turn the toes out a little and sink straight down between the heels.

Standing asanas in yoga without a full page

Uttanasana: from mountain pose, exhale and fold from the hips, knees soft, hands to the floor or shins. Let the head hang.

Garudasana yoga, eagle pose: bend both knees, cross the right thigh over the left, hook the foot behind the calf if possible. Cross the left arm over the right at the elbows and bring the palms together. Swap sides.

Dancer: stand on the left leg, hold the right foot behind you, press the foot back into the hand and tip the chest forward. Swap.

Half moon: from triangle, bend the front knee, place the hand on a block ahead, lift the back leg and straighten the standing leg.

Pyramid: one foot forward, hips square, fold over the front leg with hands on blocks.

Tiger pose yoga: despite the name, this one is done on all fours, lifting one knee toward the forehead and then extending the leg back; it is a warm up rather than a standing pose. Easy standing yoga poses for the first week are mountain, chair and triangle.

A 10 minute standing yoga sequence

Mountain pose, five breaths.
Raised arms and a side stretch each way.
Chair pose, three times for three breaths.
Warrior two and triangle on the right, then the left.
Wide legged fold, five breaths.
Tree pose, five breaths each side.
Standing forward bend, then roll up slowly.

Finish with a minute in child pose or shavasana.

Alignment basics for every standing pose

Spread the toes and press evenly through the big toe mound, little toe mound and heel.
Never lock the knees; keep a micro bend.
Knees track over the second and third toes, never collapsing inward.
Lift the chest without arching the lower back.
Look at one still point for balance.

Who should modify standing poses

People with knee pain should keep bends shallow and avoid deep lunges and squats. Those with low blood pressure may feel dizzy coming up from forward folds, so rise slowly. Balance poses near a wall are safest for older adults and anyone unsteady. See yoga for knee pain and yoga for seniors for adapted options.

Practise on an empty stomach, move slowly into each position and stop at any sharp pain. If you have an injury, a health condition or are pregnant, check with a doctor or an experienced teacher first.