Standing Beginner Yoga Poses

Warrior I (Virabhadrasana I)

Start by standing at the top of your mat. Take a large step back with one leg and turn the back foot to a 45 degree angle. Bend into the front knee, keeping it pointed straight ahead, and make sure the hips stay even and pointed forward. Drop your shoulders down the back and reach your hands up to the ceiling.

Warrior II (Virabhadrasana II)

Start by standing at the top of your mat. Take a large step back with one leg and turn the back foot perpendicular to the front foot. Bend into the front knee, keeping it pointed straight ahead. Rotate the inner thighs open and point the hips toward the side of the room. Arms come out to a T and roll the biceps toward the ceiling to open the arms.

Warrior III (Virabhadrasana III)

Start by standing at the top of your mat. Keeping your core engaged, bring your bodyweight onto one leg and push the other leg back behind you while hinging your chest forward. Reach out equally through your hands and foot in opposite directions, creating the shape of a T with your body.

Side Angle Pose (Utthita Parsvakonasana)

Starting in warrior II, begin by shifting the hips back and create a little shelf with the front arm. Front elbow rests on the front knee, rolling the inner thigh open. Chest rotates open while the back arm lifts up toward the ceiling, opening the front of the body.

Reverse Warrior (Viparita Virabhadrasana)

Start in warrior II, and then drop the back arm down to rest at the back of the knee. The front arm raises up toward the ceiling, opening the side of the body while still bending into the front knee.

Extended Triangle Pose (Utthita Trikonasana)

Start in Warrior II, then straighten through the front leg, keeping a minute bend in the knee. Shift the hips back and drop the front hand to the front leg. Slowly begin to lower the torso, crawling the hand down the leg while rolling the chest open to the wall. The top arm will stack over the bottom, reaching up to the ceiling.

Pyramid Pose (Parsvottanasana)

Start by standing at the top of your mat. Take a small step back with one leg, keeping both toes pointed forward. With your core engaged, begin to hinge at the waist, lowering your chest down towards your knee. Reach out with your arms and keep a small bend in the knees while stretching through the hamstring

Tree Pose (Vrksasana)

Start by standing at the top of your mat. Slowly, transfer your weight into one foot and then bring one knee up towards your hips. Using your hand, guide your foot to the inside of your thigh and equally push into the thigh and the foot, opening the hip by pushing the knee out to the side. Once you find your balance, lift your arms up to the ceiling.

Crescent Lunge (Ashta Chandrasana)

Start by standing at the top of your mat. Take a large step back with one leg and stay up on the toes of the back foot. Bend into the front knee, keeping it pointed straight ahead and shin vertical. Try to keep the back leg straight as you sink your hips down, stretching through the hip flexor. Shoulders roll down the back and arms reach up towards the ceiling.

Low Lunge (Anjaneyasana)

Moving from the high lunge position, keep the hips pointed straight ahead as you slowly lower the back knee down to the mat. Shift your hips slightly forward, keeping the front shin straight to deepen the stretch in the hip flexor. Arms stay raised overhead.

Upward Facing Dog (Urdhva Mukha Svanasana)

Start by standing at the top of the mat. Come into a forward fold, planting your hands next to your feet, bending slightly in the knees. Step your feet back into a high plank position, elbows tucked to the side, and slowly lower your body down to a hover. Flip your feet so that the tops meet the floor and then reach up through the crown of the head, keeping your core engaged to protect the lower back.

Downward Facing Dog (Adho Mukha Svanasana)

Moving from upward facing dog, begin by pushing into evenly your hands and flipping your feet. Lift up through the hips, bringing your body into a triangle position. Press the heels down towards the floor, stretching through the calves.

Chair Pose (Utkatasasana)

Start by standing at the top of your mat. Bring the soles of your feet and knees together and begin shifting the hips down and back. Keep your knees behind your toes as you sit down in the pose. Shoulders roll onto the back and arms extend up past the ears.

Eagle Pose (Guarudasana)

   

Starting in chair pose, begin transferring your weight into one foot. Pick up the other leg, bending in the knee and cross it over the standing leg. If possible wrap the toes around the standing calf for a double bind. Arms cross in front of the body, one sliding over the other above the elbows. Fingers double bind into the opposite palm. Lift your hands up towards the ceiling, stretching through the shoulder  blades.

Dancer Pose (Natarajasana)

Start by standing at the top of your mat. Shift your weight into one leg and kick the other foot up into your hand, like a quad stretch. Shift your hand grip to the inside of the foot. Begin leaning your torso forward while kicking your leg back. Press through the top of the foot to help open your shoulder as the other arm reaches out in front.