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Best Standing Yoga Asanas & Poses with Benefits
benefits of standing Yoga asanas

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

Ekattva Yogshala brings top 5 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 their health benefits as well! Have a look at the top 5 standing asanas and their benefits:

Tadasana (Mountain Pose)

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

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

All of the standing Yoga asanas focus on knees, ankles and feet. So, anyone suffering from injuries in these parts of the body should avoid standing asanas.

Urdhva Hastasana (Upward Salute)

Urdhva Hastasana focuses on the torso. It targets  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 yoga asana should be avoided if any complication exists in shoulder joints, knees as well as in lower back.

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

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.

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. 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, upper as 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 torso is made to rest on thighs while bending sidewards. This standing asana is a great workout for hamstring muscles.

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 pressurising abdomen, this asana helps in fighting obesity.
  4. It aids in weight loss; hence tones the body.

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

Ardha Baddha Padmottanasana (Half Bound Lotus Standing Pose)

Ardha Baddha padmottanasana not only enhances the physical ability but it helps overcoming hormonal imbalances too. This advanced yogic posture involves stand on one feet while touching the ground with the same side hand. Simultaneously the other leg is fully bent and other 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 strengthening arms and legs too.

Yoga is the best way to remain in top shape, physical as well as emotional. Standing asanas are all about balance. Before starting advanced standing Yoga asanas, it is better to know how they are performed.

Some tips for doing standing asanas perfectly:

  1. Breathing is the core element of Yoga. A standing asana needs more energy than sitting pose. So maintain deep and focused breathing.
  2. To maintain proper balance, accurate posture is a must. Make sure your feet cover maximum surface on 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 ur navel, it will give you a good posture that will strengthen your spine.
  5. Visualise 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 Beginners or professionals, everyone benefits from practice of Yoga. Though 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 energise and rejuvenate from within. Yoga will open your mind and encourage positive thought process.

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