Yoga Pro’s Guide to Standing Yoga Poses for Beginners

Yoga contains many asanas, meditation, and Pranayama techniques. Each of these offers you a different health benefit. But if you have no experience with yoga then the standing yoga poses for beginners are a good place to start.

As a yoga novice, tight hamstrings and stiff lower back are the two issues you will encounter during yoga practice. Standing yoga poses to increase your strength by challenging lower body endurance. These also improve flexibility in your hamstrings, lumbar spine region, and hips.

To do that, you need to practice the right standing yoga poses for beginners.

9 Effective Standing Yoga Poses for Beginners

Given below are 9 effective and powerful standing yoga poses for beginners. These yoga poses lay down a solid foundation for all yoga practices in the future.

1. Mountain Pose

Do you know the Sanskrit name of Mountain Pose? It is Tadasana. This is the foundational standing yoga asana for many yoga inversions and standing postures. But, that is not all. There are some major benefits of this yoga pose.

Benefits of Mountain Pose

  • With proper alignment and form, the Mountain pose activates every muscle in your body.
  • This yoga asana improves your body posture.
  • This standing yoga poses for beginners alleviates back pain with better posture.
  • Reduces chances of lower back pain when sitting or standing.
  • Strengthens your legs, abdomen, and buttocks.
  • Strengthens your feet arches.
  • Reduces the effects of flat feet.

2. Tree Pose

The Sanskrit name of Tree Pose is Vriksasana. It is an effective standing yoga pose where you keep one foot on the ground. You keep the other placed against the other at the inner thigh or down by the calf.

Benefits of Tree Pose

  • Helps you develop balance with a single point of contact with the ground.
  • Tones your legs.
  • Lengthens the spine.
  • Improves focus and concentration levels.

3. Gate Pose

The Gate pose, known in Sanskrit as Parighasana is an easy standing yoga poses for beginners. It is a good yoga exercise for other standing side stretches like the Triangle pose.

Benefits of Gate Pose

  • Stretches your entire body including the abdominals, hamstring, spine, and torso.
  • Opens up tense shoulders and chest.
  • Improves flexibility of the spine.
  • Relieves stiff neck and relaxes tense shoulders.

4. Triangle Pose

Triangle Pose is also known as Utthita Trikonasana in Sanskrit. It is a beginner-level standing yoga exercise. Trikonasana tones and opens all muscles in your lower body. It also benefits your shoulders, spine, and chest.

Benefits of Triangle Pose

  • Offers relief from back pain, tight hamstrings, and hips.
  • Stimulates the function of your abdominal organs.
  • Relieves stress and improves emotional well-being.
  • Improves digestion.

5. Standing Forward Fold Pose

The Sanskrit name of the Standing Forward Fold pose is Uttanasana. This is an intense standing yoga stretch that opens the back of your legs.

Benefits of Standing Forward Fold Pose

  • Offers a fantastic stretch for hamstrings and calves.
  • The best yoga inversion to calm the brain.
  • Has a positive impact on headaches, stress, and depression.

6. High Lunge Pose

The High Lunge Pose in Sanskrit is known as Utthita Ashwa Sanchalasana. Another name for this standing yoga poses for beginners is Crescent pose. It is an excellent yoga exercise that builds lower body strength.

Benefits of High Lunge Pose

  • Opens the hip and groin area. Beneficial for people who do walking or run.
  • Strengthens knee and ankle muscles.
  • Strengthens thighs and tones the entire length of your legs.
  • Lengthens the spine.
  • Improves digestion.

7. Warrior I Pose

Warrior I pose is one of the important standing yoga poses for yoga novices. It is the most commonly practised yoga asana in a Sun Salutation yoga class. The other name of the Warrior pose is Virabhadrasana.

Benefits of Warrior I Pose

  • Strengthens your feet and legs.
  • Helps reduce fat around the hip area.
  • Improves overall coordination and balance.
  • Offers a stronger sense of grounding.
  • Improves concentration levels.
  • Improves overall circulation and energizes the whole body.

8. Warrior 2 Pose

Warrior 2 Pose is also known as Virabhadrasana. This is a standing yoga poses for beginners practised on all levels. It is one of the most effective yoga asanas to tone your entire body.

Benefits of Warrior 2 Pose

  • Strengthens the entire lower body including thighs, calf, and back muscles.
  • Helps develop core strength.
  • Improves blood circulation.

9. Goddess Pose

The Sanskrit name for the Goddess pose is Utkata Konasana. It is also known as Fierce Angle pose. This is a powerful yoga squat that opens and stretches your hips.

Benefits of Goddess Pose

  • Strengthens the front thighs (Quads) and ankles.
  • Tones the buttocks.
  • Perfect beginner yoga pose for the entire body.
  • Improves body posture and breathing.
  • Stimulates the pelvis to improve the functioning of reproductive organs.

The standing yoga poses for beginners lay down a solid groundwork for future yoga practice. These improve your overall flexibility and increase your capacity to hold yoga poses for a longer duration.


The standing yoga poses for beginners described above offer a solid foundation for all yoga beginners. You should join a certified yoga school to learn and practice these under the guidance of experienced yoga teachers.