6 Best Standing Yoga Poses You Need to Know

6 tư thế Yoga đứng

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Standing postures in Yoga are always the most popular types of postures because they are suitable for most new people and also bring many great benefits to the body. In this article, let's explore 6 together standing yoga pose best you need to know. The poses below not only help improve your physique but also bring many benefits to your spirit.

Benefits of Standing Yoga Poses

Standing yoga poses Not only does it help the body stay flexible and balanced, but it also brings many benefits to overall health. For example, poses like Mountain Pose, Tree Pose, and Warrior Yoga Pose primarily focus on strengthening the legs, glutes, and abs, providing core stability. Besides, other postures help strengthen the upper body.

Tree Yoga Pose


This pose helps increase balance and stability of the body by strengthening the lower body muscle groups such as buttocks, thigh muscles, ligaments, knee joints, calves and ankles.

In addition, this pose also helps your posture become more beautiful by opening the hip joints, stretching the lumbar spine, training the core muscle group, opening the shoulder joints, and stretching the chest muscles.

More importantly, it also trains concentration as well as the ability to sense space, helping to develop your brain and nervous system.


  • To do this pose, stand with your feet shoulder-width apart, shift your weight to the standing leg, and tighten and hold your glutes, thigh muscles, and ligaments.
  • Then use your hand to bend one leg up, apply the sole of the foot of the bent leg to the inner thigh of the other leg, the bent toes point down and open the hip joint, the knee points outward.

Half Moon Yoga Pose


This pose will help train balance and increase strength in the legs, knee joints, ankles, hip joints, abdominal muscles, and buttocks. In addition, it also helps exercise control and increase strength in the core, back, and abdominal muscles. Furthermore, it also helps relax leg ligaments, stretch and open the shoulder and chest areas.


  • To do this pose, we will usually start from warrior 2 pose or triangle pose.
  • Hold firmly on one leg and slowly lift the other leg off the ground. At the same time, rotate the hip joints, shoulder joints, and chest toward the ceiling.
  • One hand points downward and one hand points upward.

Triangle Yoga Pose


Triangle Pose will help stretch leg ligaments, open hip joints, stretch the lumbar spine and intercostal muscles, helping to increase flexibility for the whole body. It also helps tone the abdominal muscles, back muscles, thighs, buttocks, and calves.


  • To do this pose, open your legs wide and your arms parallel to the floor.
  • Inhale, open the right toe, then stretch to the right.
  • Exhale, slowly lower your right hand to your leg, and at the same time rotate your body towards the top.

Yoga Pose Standing Bend


This position helps stretch the entire muscle group in the back of the body such as back muscles, buttocks, leg ligaments, calves and heels, helping to relax and increase flexibility in the spine.


  • To do this pose, stand straight with your feet shoulder-width apart.
  • Inhale and stretch your arms to stretch your spine
  • Exhale and stretch your spine forward, bending over.

Warrior Pose 1


  • Helps strengthen the gluteal muscles, thighs, knees, ankles.
  • In addition, it also helps flex the ligaments, muscles connecting the pelvis and waist, and the Achilles tendon.
  • Moreover, it also helps to strengthen the abdominal muscles, back muscles, and shoulder joints.
  • Stimulates mental relaxation, creates courage and brings a sense of well-being.


cách thực hiện tư thế yoga chiến binh 1
How to do warrior yoga pose 1
  • Step 1: You stand 1 foot in front, 1 foot behind. Bend the front knee, rotate the back foot 45 degrees, turning the hip forward.
  • Step 2: Reach your hands, lengthen the spine.

Warrior Pose 2


  • Helps increase strength for legs, thigh muscles, knee joints, ankles.
  • Firming buttock, abs, back muscles.
  • Open hip and shoulder joints.
  • Stretches the muscles connecting the pelvis and lower back, ligaments, and calves.


Tư thế yoga chiến binh 2

  • First, extend your legs, rotate your front toes in the direction of the mat, and turn your back toes out at a horizontal angle.

  • Next, rotate your knees and hips to the sides, keeping your entire body on a longitudinally sliced plane.

  • Then, keep your hands parallel to the mat, stretch and cover your palms, lengthen your spine, squeeze your abdomen and buttocks to keep your body firm.
  • Finally, look and hold your eyes in the direction of your front hand.

Nguyen hopes that the above sharing will be effective and useful for your Yoga practice process. Besides, there are also many articles about health and Yoga at Nguyen's blog, especially Youtube channel Nguyen has many other useful exercises and movements, please follow and look forward to Nguyen!

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