Standing Poses: Where Stability Begins
- Javier Wilensky
- May 22
- 3 min read
Standing poses are the backbone of a strong yoga practice. They teach us how to feel our feet, engage our legs, and align our spine. These postures demand presence, strength, and steady breathing—and they return that effort with clarity, resilience, and confidence.
Why Standing Poses Matter
Physical stability is not just about balance—it’s about feeling secure in your own body. And from that steadiness, emotional stability starts to grow. Standing poses train our muscles to hold us upright, but more than that, they help us stay steady when life feels unsteady.
When we work our legs, core, and spine with intention, we improve circulation—blood and oxygen flow more freely through the body. This is how energy (prana) begins to move with clarity and strength. With regular practice, these poses build tapas—the heat of discipline. The kind of effort that clears mental fog and builds resilience from the ground up.
Standing Strong Comes First
Before anything else, we learn to stand—really stand. Standing poses teach us how to be stable, connected, and aware. They’re not just the beginning—they are a deep and powerful part of the practice. When we find true steadiness in these shapes, we build the kind of strength and focus that carries into everything else we do.
With Purpose
When you hold a standing pose, you’re not just building leg strength—you’re building the inner strength to stay. To breathe. To stay awake in discomfort, and choose presence anyway.
Standing poses bring stability—and stability is wisdom. It’s the wisdom of knowing when to stay calm, when to act, and when to pause. This kind of embodied stability is the foundation of emotional intelligence: the ability to recognize your inner state, respond with clarity, and stay grounded through life’s shifting tides.
Try It: Practice This Sequence
This is part of the sequence that helped build my own yoga practice. It comes from Yoga: A Gem for Women by Geeta S. Iyengar—a book that has guided generations of practitioners in developing strength, clarity, and self-awareness. I’m sharing it with you so you can experience its power—right on your mat, in your own body, in your own time.
First Day – Foundational Practice from Yoga: A Gem for Women
Śālamba Śīrṣāsana (Headstand)
Vṛkṣāsana (Tree Pose)
Utthita Trikoṇāsana (Extended Triangle Pose)
Utthita Pārśvakoṇāsana (Extended Side Angle Pose)
Parivṛtta Trikoṇāsana (Revolved Triangle Pose)
Pārśvottānāsana (Intense Side Stretch)
Prasārita Pādottānāsana (Wide-Legged Forward Bend)
Uttānāsana (Standing Forward Fold)
Adho Mukha Śvānāsana (Downward Dog)
Vīrāsana Cycle (Hero Pose variations): in bhadhanguliasana (hands interlocked uowards) and adhomuka virasana
Śālamba Sarvāṅgāsana (Shoulderstand)
Halāsana (Plow Pose)
Baddha Koṇāsana (Bound Angle Pose)
Upaviṣṭa Koṇāsana (Wide-Angle Seated Forward Bend)
Bharadvājāsana I & II (Seated Twists)
Ardha Matsyandreasana II
Dvi Pāda Viparīta Daṇḍāsana (Two-Legged Inverted Staff Pose)
Setubandha Sarvāṅgāsana (Bridge Pose with support)
Preparation for Deep Breathing I & II
Śavāsana (Final Relaxation)
Note: Adapt as needed. Practice with awareness and care, or with a teacher if unsure.
Go Deeper
If you feel ready to transform your practice and share it with others, consider joining our Yoga InTent 200-Hour Teacher Training Certification. It’s a journey of self-discovery, study, and service.
Want More?
In our online course, A Practice for Each Day of the Week, one full day is devoted to standing poses like these. It’s a practical and inspiring way to build a sustainable home practice.
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