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6 Standing Yoga Asanas & Poses with Benefits (2022 Updated) February 6, 2019
benefits of standing Yoga asanas

Standing yoga asanas and their benefits are considered building blocks of Yoga and are widely practiced to keep our body and mind in top shape. It is scientifically proven that the majority of standing yoga postures enhance immunity, acquire agility, improve muscular strength, and also eliminate stress and anxiety.

Ekattva Yogshala brings the top 6 standing yogic postures that will relax and rejuvenate your body as well as mind, thereby building your spiritual connection with the universe.

You will also be astonished to know the health benefits of these standing asanas as well! Have a look at the top 5 standing asanas and their benefits!

Note: If you aim to learn yoga in 2022, don’t forget to read the feedback for a yoga class. Want to become a teacher in 2022? Browse 200-hour yoga teacher training in Rishikesh

Tadasana (Mountain Pose)

Tadasana is a beginner-level standing yoga pose and basically works with your breathing. Being the foundation of all standing asanas, it helps in gaining an initial sense of balance.

This standing asana involves standing in an accurate posture. To perform Tadasana, slightly open your legs apart with hands hanging along the body. Don’t forget to focus on consistent breathing.

There are proven benefits of this standing yoga asana. Below listed are the same:

  1. This standing pose helps to develop a perfect posture.
  2. This pose involves the coordination of limbs, hence it greatly helps in balancing.
  3. Tadasana focuses on the lower limbs. It strengthens the knees, ankles, and feet.
  4. Tadasana benefits from overcoming flat feet.

All of the standing yoga asanas focus on the knees, ankles, and feet. So, anyone suffering from injuries in these parts of the body should consult her doctor before practicing these standing asanas.

Urdhva Hastasana (Upward Salute)

Urdhva Hastasana focuses on the torso. It targets the belly, arms, and shoulders. It involves stretching arms sideways, raising them upwards, and joining them over the head.

This standing yogic pose also improves balance and coordination as both upper and lower limbs become functional in it. The yoga posture helps in:

  1. Improving strength and flexibility of the arms and shoulders.
  2. Enhancing the balance of your body.
  3. Reducing belly fat.
  4. Improving digestion.

This standing yoga asana should be avoided in 2021 if any complication exists in shoulder joints, knees as well as in lower back.

Garudasana (Eagle Pose)

Eagle symbolizes strength, flexibility, and endurance. In Garudasana, all the top three elements are included. It begins with Tadasana followed by bending of knees, expanding scapulas behind the torso, and interlocking the palms of the hands.

The main part here is balancing, as the yogi has to balance this pose single-legged. One of the most popular five standing asanas, this pose looks complex but can be performed with ease after ample practice.

There are several known  benefits of this standing yoga pose:

  1. Knee joints and calf muscles are strengthened.
  2. Sense of balance is also improved by this standing pose.
  3. Standing on one foot needs concentration. This yogic posture helps to concentrate better.
  4. Patients suffering from Asthma and lower backache benefit from this asana.

Avoid this asana if suffering from knee injuries. An extensive load on your limbs may tend to damage them further.

Parsvottanasana (Pyramid Pose)

Standing asanas aim for strengthening arms, legs, feet, and joints. Every asana, whether it is beginner, intermediate or advanced level, requires continuous practice. Parsvottanasana focuses on both, the upper well as lower parts of the body and makes it flexible and agile.

It is an intense side stretch pose where legs are stretched  45 degrees apart and the torso is made to rest on the thighs while bending sideward. This standing asana is a great workout for hamstring muscles and brings huge benefits to them.

This yoga posture has several  benefits:

  1. Stretching helps strengthen the spine.
  2. This asana improves flexibility in the groin and inner thigh area.
  3. By pressurizing the abdomen, this asana helps in fighting obesity.
  4. It aids in weight loss; hence tones the body.

Every asana focuses on different body parts and yoga’s health benefits are scientifically proven worldwide. Just make sure that you are not having an injury issue before continuing with the standing asanas.

New to Yoga? Explore the best yoga asanas for beginners recommended by the top-rated yoga school in India.

Easy office yoga poses you can practice at your own desk.

Ardha Baddha Padmottanasana (Half Bound Lotus Standing Pose)

Ardha Baddha padmottanasana not only enhances physical ability but it helps overcome hormonal imbalances too. One of the most popular five standing poses, this advanced standing yogic posture involves standing on one foot while touching the ground with the same side hand. Simultaneously the other leg is fully bent and another hand is behind the back.

Regular practice of this asana benefits the human body in various ways:

  1. It helps in eliminating Achilles tendon disorders by strengthening it.
  2. It stretches hamstrings, thereby making them flexible and strong.
  3. This standing asana helps strengthen arms and legs too.

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Malasana (Yogi Squat)

Malasana is a deep squat position that helps in opening the hips. Staying in the Yogi Squat for some time will require practice but is important for long-term mobility and pain prevention.

To start practicing Malasana, stand straight with your feet a little apart. Bend your knees and lower butt toward the floor to come into a squat position. Place your upper arms inside your knees and bring your hands in a prayer position.

Below are the major benefits of practicing Malasana:

  • Stretches the ankles, groins, and back torso.
  • Tones the belly
  • Strengthens metabolism.
  • Keeps your pelvic and hip joints healthy.
  • ideal for prenatal yoga.

Yoga is the best way to remain in top shape, physically as well as mentally. Standing asanas are all about balance. Before starting advanced standing yoga asanas, it is better to know how they are performed. We highly recommend practicing under the watch of an experienced trainer.

Performing five standing asanas perfectly: Some tips

  1. Breathing is the core element of Yoga. A standing asana needs more energy than a sitting pose. So, maintain deep and focused breathing.
  2. To maintain proper balance, accurate posture is a must. Make sure your feet cover the maximum surface on the ground to support your body.
  3. Your legs should have ample space for movement. See to it that they can move freely according to the need of asana.
  4. Pull in your navel, it will give you a good posture that will strengthen your spine.
  5. Visualize the pose. Keeping this in mind will help you know whether you are doing it the right way.
  6. If you are a yoga beginner and face difficulty in maintaining balance, take support of a wall.


Yoga has huge health-related benefits and can even cure chronic diseases if practiced correctly. Be it for beginners or professionals, everyone benefits from the practice of Yoga.

Through Bhakti Yoga, Jnana Yoga, Karma Yoga, Laya Yoga, and Hatha Yoga (Modern school of Yoga) asanas are more popular in India, the ancient practice has many other forms.

By practicing above-standing yoga asanas and poses, your body will energize and rejuvenate from within. Yoga will open your mind and encourage a positive thought process.

Learn which is the best place to learn yoga in India.

Join yoga classes in Rishikesh

After the pandemic, millions of people were forced to stay at home which greatly affected their bodies, mind, and soul. To help them deal with anxiety, fitness challenges, and work stress, Ekattva started an online meditation course in India that gained huge popularity amongst working professionals, entrepreneurs, and homemakers. Now, we are here with a 5-day offline yoga retreat in Rishikesh.

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In case you have any other queries related to yoga, healing, and wellness, please reach us at info@spiritualpunditz.com to connect with an experienced team of yoga teachers. We helped thousands of yoga and wellness aspirants with their queries during the lockdown and will be glad to help you too!

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Comments (1)

One Reply to “6 Standing Yoga Asanas & Poses with Benefits (2022 Updated)”

  1. we should do yoga daily not only to lose weight but to be fit and healthy.
    Now people understand about the yoga which is very important.
    I’ll definitely share this with my friends. Thank you

    Reply

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