standing poses and grounding through the feet

Standing postures are vigorous, demanding postures that call us to find strength and determination, teaching us to find mental and physical stability and stamina in demanding situations. Being consciously aware of the four corners of the feet “rooting” into the ground will enliven the legs and align the joints, providing the solid foundation needed for stability. Like a tree, the deeper and stronger the roots the taller and sturdier the tree will grow. You’ll notice the more you enliven your legs with awareness and energy the easier the pose will become.  Use the slow, deep yogic breathing to keep your mind calm and focused.  The standing postures are an important time to maintain awareness of the breath-mind-body connection, remembering it is more important to breath smoothly than go too deep physically. Through regular, dedicated practice of the standing poses, a yogi will develop increased strength, vigor, vitality, stamina, focus and courage.


  1. The heel of the front foot should align with the middle of the arch of the back foot.  The back foot points forward at a 45 degree angle.
  2. Keep the arches of the feet lifted! Press the outside edge of the back foot down.
  3. As you get stronger the knee bends to a 90 degree angle, knee stacked directly above the ankle but NEVER beyond the ankle as this could damage the joint.
  4. Work to externally rotate the upper thigh of the bent leg. This will ensure the knee tracks directly over the toes, rather than lilting inwardly or outwardly.  This is important to protect the knee joint.


Virabhadrasana I - Warrior I

Virabhadrasana II - Warrior II

Trigonasana - Triangle Pose

Utthita Parvakonasana - Extended Side Angle Pose

Press FOLLOW in the top left corner


One thought on “standing poses and grounding through the feet

  1. Pingback: joyous hatha yoga foundations course | yogawithmorgan

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