Yoga has become the fastest rising movement in recent years. Standing yoga postures are not only a practical option for stretching and strengthening throughout the day, but they are also wonderful for establishing balance and stability, which is a major benefit of practising yoga asanas. These positions are typically held for a shorter period of time, and they have a tendency to be quite motivating for the practitioner. People of all ages come to the Oceanic Yoga School in Goa to learn about the various asanas and their advantages in various situations. Apart from that, those who want to go further and pursue yoga as a career can enrol in programmes such as the 200 hour yoga teacher training in Goa.

The following is a list of 10 standing yoga positions, each of which is accompanied by its Sanskrit and English titles.

1. Mountain Pose (Tadasana)

• Maintain a tall and upright stance, and roll your shoulders back and down your back.
• Maintain a sense of stability even as your crown rises higher into the air.
• Take a big breath in and exhale as you raise your arms to the heavens. Hold this position as you take a few good, deep breaths.

2. The “Tree Pose” (Vrksasana)

• Begin by getting into a standing position.
• Your weight should be distributed through your left foot. Make a knee bend to the right, and then bring the right foot to the left ankle, lower part of the left leg, or the left thigh (whatever you prefer).
• Reach your arms toward the ceiling or bring your hands to the middle of your chest. Hold this position as you take a few good, deep breaths.

3. Forward Fold (Uttanasana)

• Maintain an erect stance with your arms extended toward the heavens.
• As you let your breath out, make a hinge at your hips and fold your upper body forward. If necessary, bend your knees.
• Take a deep breath in, and get into a half-lift position. After that, let out your breath and slowly descend. Hold this position as you take a few good, deep breaths.

4. Warrior One (Virabhadrasana I)

• Bring your right knee in toward your nose as you are in a downward dog position, and then put your foot in between your hands.
• You will be in a warrior 1 position when you lift your chest up, pivot your back foot down, and press your front foot into the ground.
• You should raise your arms up toward the heavens while bending your front knee.
• Hold this position as you take a few good, deep breaths.

5. The Warrior Two (Virabhadrasana II)

• To open your body to the side while maintaining a high lunge position, rotate your back heel down and open your body wider. You should have a very tiny inward turn in your rear foot. It is ideal for your front knee to be directly above your ankle.
• Stretch your arms in opposing directions while maintaining a loving glance over your fingertips. Do this with a lot of energy. Hold this position as you take a few good, deep breaths.

6. Dancer Pose (Natarajasana)

• You can stand up by rocking and rolling your body into a standing position.
• Your weight should be distributed through your left foot. Put your right foot behind you and bend your right leg. Take hold of the foot from the side of the big toe.
• You should reach out with your left hand and extend it upward toward the sky. Put some effort on moving forward. Put some pressure on that foot while you open up your hand.
• After a few deep breaths, release your hold and come out of the pose.

7. Triangle Pose (Utthita Trikonasana)

• Straighten your front leg to transform into a serene warrior.
• Put your arms in a “T” formation, then move your body forward and place your right hand on the inside of your right foot or shin. Continue holding this position.
• Raise your left arm in the direction of the ceiling. Hold this position as you take a few good, deep breaths.

8. Triangle Twist (Parivrtta Trikonasana)

• Bring your left arm down to the mat as you come out of the triangle stance.
• Turn your upper body to the right and open up your right side.
• Raise your right arm to the heavens and look at the tips of your fingers while you do so.
• Hold this position as you take a few good, deep breaths.

9. Crescent Lunge (Ashta Chandrasana)

• Start by placing one foot between your hands and extending the back leg of your left leg behind you. Continue to press down through the sole of your front foot as you raise up onto the tips of your left toes.
• Move into a high lunge by slowly rising up into it, lifting your arms overhead, and keeping your sight in front of you the entire time.
• Hold for a few more in-depth breaths, and then release.

10. Chair Pose (Eka Pada Utkatasana)

• Position yourself so that you are standing up on your mat.
• You should focus your attention on your left leg. Raise your right knee, and place the sole of your right foot on top of your right thigh.
• To get into a chair position, flex your foot, hinge at the hips, and lower yourself down.
• On the other side, repeat the process.

Your body will be able to get all of the movements and vibrations it needs with the help of these yoga asanas. They will speed up the circulation of blood and provide the muscles with nutrients. Your nervous system will likely benefit from several of these as well. You can become an expert in the field of yoga by enrolling in classes at the Oceanic Yoga school in Goa, such as their 100 hour or 200 hour yoga teacher training programmes. This will allow you to broaden your knowledge base. Our yoga school in Goa is recognized both nationally and internationally, and it holds certification from the World Yoga Alliance. Keep working on your standing poses in the meantime, and take care of your health.