Standing yoga poses are ideal poses to help you develop your concentration, balance, and flexibility skills. Through them you learn to connect with all parts of your body. They also develop strength, confidence and concentration.

When you’re new to yoga, it can be quite difficult to sit still, focus, and balance in a standing pose.

The following standing sequence is designed to help you develop the inner strength and focus needed to do standing balance poses.

As with all forms of exercise, take care and respect for your body.

1. The Mountain Pose/Tadasana

The mountain pose forms the basis for all standing poses. It teaches you to stand correctly and is the starting point for the Sun Salutation and for all standing postures. If you think about how strong and solid a mountain is, this image will be of great help to you while practicing this pose.

Getting into the pose:

a) Stand up with your feet together. If it’s comfortable for you, have your big toes, inner ankles, and inner heels touch. Distribute weight evenly over feet.

b) Squeeze the kneecaps and lift the muscles of the thighs and lower abdomen.

c) Breathe in and feel the length of the spine, let the tailbone sink and rise in the front of the body. Feel how your chest opens. Allow your arms to hang by your sides with your palms facing your legs, fingers gently extending toward the floor.

d) Relax your shoulders, let your shoulder blades slide down. Relax your face, lengthen the neck and look straight ahead

e) Hold steady in this pose for 3 to 10 rounds of deep abdominal breathing.

2. Tree Pose/Vrksasana

This pose tones and stretches the leg muscles and teaches balance. It also promotes calm and inner balance.

a) Stand in tadasana/mountain pose and ‘root’ your left leg into the mat.

b) Gently lift your right leg and place the sole of your right foot high on your left inner thigh (or anywhere between your ankle and thigh, if that is more comfortable).

c) Inhale and stretch your arms overhead with your palms facing each other. If you feel uncomfortable or unsteady, bend your elbows and gently bring your palms together in a prayer position.

d) Remain in this pose for 3 to 10 rounds of deep abdominal breathing.

e) Keep your tailbone tucked down and feel the bottom of your supporting foot connect to the ground.

f) Come out of the pose and repeat on the opposite side.

3. Standing Forward Bend Pose/Uttanasana

This pose gives your spine an intense stretch. Develops flexibility in the legs, hips, and spine. Because the head is down, the increased blood flow to the head relieves the brain. This is a lovely pose to release pressure and tension in your back, shoulder and neck muscles.

a) Stand in Mountain Pose with your feet slightly apart, directly in line with your hips. Your arches are next to each other and your toes are level. Keep your knees and legs straight.

b) Raise your arms above your head, cross your arms and place each hand on the opposite elbow. Inhale and lift your knees, thighs, lower abdomen, and spine.

c) Exhale and extend your truck forward from your hips. Bend forward and extend your trunk to the floor, keeping your legs straight and extend your trunk and arms closer to the floor.

d) Take 5 to 15 breaths, relaxing and releasing tension in your back, shoulders, and neck with each breath you exhale (if this pose strains your back, spread your feet further apart and turn your toes slightly inward and rest the front of the ribs

Practice these three standing yoga poses regularly, and over time, you will notice the calm, relaxation, and balance you feel. When you feel this way, it is much easier for you to concentrate and focus and life flows with ease.