Yoga for Balance: Beginner-Friendly Standing Poses

/

We continue our series to improve balance, moving from the core and sitting in the chair to some simple standing poses. This isn’t to say that these are easy poses—in some ways they are the most challenging—but they aren’t complex and are a great place to start. Balance is a fundamental aspect of yoga, not just for those fancy poses you see online or in posters on studio windows. It translates into everything we do, from our physical practice to our mental well-being, and is essential if we want to maintain functionality and connection to ourselves.

When it comes to balance—and most things in life—having a strong foundation is key. Start from your core and use its support both in a physical and emotional sense to develop your balance. This means that strong core muscles and personal principles will guide you as you grow. Once you build this foundation, you can move to these simple, yet effective, balance-building postures.

In this post, we’ll explore three beginner-friendly poses that will help you find your balance and cultivate stability on the mat and in your day-to-day movement. These poses are perfect for anyone new to yoga or those revisiting their foundations.

Mountain Pose (Tadasana)

mountain pose (tadasana)

We begin with the foundation of all standing poses: Mountain Pose. (You can learn more about this pose in my post that goes into deeper detail.) This pose appears deceptively easy, but it’s a powerful posture that teaches proper alignment and body awareness, and if you have any body asymmetries, like scoliosis, it is one of the most challenging. Here’s how to do it:

  1. Stand tall with your feet hip-width apart and your weight evenly distributed between them. To find a little more stability engage the legs, lifting your kneecaps up toward your hips.

  2. Engage your core by activating your lower abdominals, like in the transverse abdominis breathing exercise we did in the first post.

  3. Lengthen your spine by reaching the crown of your head up toward the ceiling.

  4. Broaden your shoulders as you turn palms forward as your arms hang by your sides.

  5. Hold Mountain Pose for a few breaths, focusing on your breath and the connection between your feet and the earth.

Chair Pose (Utkatasana)

Chair pose

Chair Pose is a powerful posture that engages your legs, core, and shoulders. It can be challenging to maintain for extended periods, but it’s a great way to build strength and improve your balance. If you have any asymmetries or want to learn more about the pose, you can check out my post on how to do Chair Pose with leg length discrepancies.

  1. Begin in Mountain Pose.

  2. Lower your hips as if you’re sitting down in a chair. Your hips should come back behind you and not straight down. As best you can keep your knees over your ankles as you bend in the knees and activate the tops of your thighs. You can keep this bend small or hold the back of the chair if you find it difficult or unstable.

  3. Keep your back straight and in a neutral position.

  4. Extend your arms by your ears—or hold the back of a chair or a wall for support.

  5. Engage your core muscles and hold for several breaths before coming back up.

Warrior II (Virabhadrasana II)

Warrior II is a powerful pose that builds strength and stability and teaches balance, all while improving your sense of groundedness. If you feel unstable, make sure your core is engaged and use a chair or a wall (shown in pic) for support.

Warrior 2 while using one hand on the wall for balance

  1. From Mountain Pose step back several feet with one leg; bend your front knee until it forms a 90-degree angle (or as close to that as you’re able), keeping your knee aligned over the ankle.

  2. Extend your back leg straight back, keeping your heel flat on the ground and the back foot turned in about 45 degrees.

  3. Raise your arms out to the sides, parallel to the ground, in a T position.

  4. Keep your gaze focused ahead over your front middle finger.

  5. Hold Warrior II for a few breaths on each side, then return to Mountain Pose.

Remember: Always listen to your body when practicing yoga—don’t hesitate to modify or come out of a pose if you feel any pain or instability. The goal is to find balance between what you can do today and what you want to do tomorrow. With consistent practice and these foundational poses, you’ll be well on your way to cultivating balance and stability on and off the mat.

Other posts in the Yoga for Balance series:
Finding Your Center