ASANA:  Standing Poses

Adho Mukha Svanasana (Downward-Facing Dog)
One of the most widely recognized yoga poses, Downward-Facing Dog is an all-over, rejuvenating stretch.

Ardha Chandrasana (Half Moon Pose)
This pose is a highly effective strengthener for the legs and ankles. You have to sort of squint to see the half moon; try drawing a half-circle from the raised top hand through the lifted foot to the standing foot and supporting hand.

Utthita Ashwa Sanchalanasana (High lunge)

High lunge opens the hips and chest, stretches the groin and legs, lengthens the spine and strengthens the lower body.

Garudasana (Eagle Pose)
For Garudasana you need strength, flexibility, and endurance, but also unwavering concentration that actually calms the fluctuations (vrtti) of consciousness. This is true of all the yoga poses, but it’s a bit more obvious in pretzel-like Eagle.

Natarajasana (King Dancer Pose)

This difficult balancing asana develops poise and a graceful carriage 

Parivrtta Trikonasana (Revolved Triangle Pose)
Parivrtta Trikonasana is usually sequenced just after (as a counter pose to) Trikonasana. You can also use this pose as a standing preparation for seated forward bends and twists.

Parsvottanasana (Side Flank Stretch)

Opens and releases the deep muscles of the hips.

Prasarita Padottanasana (Intense Spread Leg Stretch)
The pose as described here is technically known as Prasarita Padottanasana I (in the Iyengar and Ashtanga systems).

Tadasana (Mountain Pose)
Tadasana can be practiced as a starting position for standing poses, in between standing poses, or by itself to improve posture.

Utkatasana (Powerful Pose)
Chair Pose clearly works the muscles of the arms and legs, but it also stimulates the diaphragm and heart.

Parsvakonasana (Modified Side Angle Pose)
This pose creates a stretch along the top side of the body, from the back heel through the raised arm. What’s often neglected is the need to match the stretch along the under-side of the torso.

Parighasana (Gate Pose)

This pose stretches the sides of the torso and spine,  stretches the hamstrings, opens the shoulders, and stimulates abdominal organs and lungs.

Utthita Trikonasana (Extended Triangle Pose)
Triangle Pose is the quintessential standing pose in many styles of yoga.

Virabhadrasana I (Warrior I)

Warrior I strengthens the legs, opens the hips and chest and stretches the arms and legs. Warrior I develops concentration, balance and groundedness. This pose improves circulation and respiration and energizes the entire body.

Virabhadrasana II (Warrior II Pose)
Named for a fierce warrior, an incarnation of Shiva, this version of Warrior Pose increases stamina.

Virabhadrasana III (Warrior III)

Warrior III improves balance, memory and concentration, and tones and invigorates the whole body.

Vrksasana (Tree Pose)
Vrksasana clarifies just how challenging it can be to stand on one leg.