Standing Poses

Standing Poses for strong, stable, and flexible hips

Standing poses both strengthen and stretch the muscles in the legs and when practiced with proper alignment and with awareness, they are ideal for preparing for and recovering from total hip replacement.  Each Standing Pose class focuses on one yoga standing pose and offers detailed instruction on body alignment with variations and modifications where appropriate for total hip replacement.

Each class offers…

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  • a short warm-up to prepare for the main pose.
  • a focus on proper alignment for feet, legs, and pelvis in the pose.
  • identification of key muscles for the strength and stability of the hips as we move into the pose.
  • ways to modify the pose and use props.
  • several variations of the pose with the opportunity to go deeper (or stay at a level that works for you).
  • a gentle warm-down following the main standing pose.
  • relaxation in corpse pose at the end.

Recommended viewing: If you haven’t watched the Yoga Basics classes, you should do so before attempting the standing poses.

Video Previews

Triangle Pose / Trikonasana

Video length: 53:34
Props: 1 yoga mat, 1 pair of socks and slippery floor, 2 blocks, 1 chair.
Suggested viewing: Chair Pose/Utkatasana; Feet, Legs, and Pelvis Position in Open-Hip Poses; Getting Down to and Up from the Floor.
Access: 1-Week Free Trial & Members

Triangle pose, or Trikonasana, is an open-hip pose just like Warrior II or Side Angle Pose. It offers a mix of strength, stability, and stretching which is a perfect combination for THR. With focus, an awareness of alignment, and just the right props, Triangle Pose becomes a satisfying place to be.

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  • Warm up the legs and hips.
  • Learn alignment and ways to use props.
  • Strengthen and stretch leg muscles.
  • Practice at various levels.
  • Breath into your pose.

You will need your mat, a pair of socks, a slippery surface, two blocks, and a chair just in case

Side Angle Pose / Parsvakonasana

Video length: 56:08
Props: 1 yoga mat, 2 blocks, a pair of socks and a slippery floor, and a chair.
Suggested viewing: Mountain Pose/Tadasana; Chair Pose/Utkatasana, Feet, Legs, and Pelvis Position in Open-Hip Poses
Access: Members

This open-hip pose combines the hip flexion of Warrior II and of Triangle Pose in one pose. With the variety of angles that this pose requires in the legs and hips, we need to pay special attention to alignment. Despite the complicated angles, this pose, as with most standing poses, is possible for anyone. You have to work with mindfulness, be open to modifications, listen to your gut feelings, and respect your body’s limits

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  • Warm up key muscles for the pose.
  • Learn alignment of the hips and legs.
  • Practice the pose several times with the opportunity to go deeper.
  • Build strength and maintain flexibility.
  • As we progress commit to stopping when you feel unsure.

Warrior I / Virabhadrasana I

Video length: 43:45
Props: 2-blocks, 1 mat, 1 blanket, 1 chair (for balance)
Suggested viewing: Mountain Pose/Tadasana; Chair Pose/Utkatasana
Access: 1-Week Free Trial & Members

It is normal for leg muscles to weaken with the progression of osteoarthritis in the hip joints. Practicing standing poses like Warrior I targets the hamstrings, quadriceps, gluteus, and abdominal muscles, all of which keep our hips stable and strong. And, because it is easily modified, Warrior I is a pose that anyone can practice.

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  • Practice finding proper alignment of the feet, legs, and pelvis.
  • Strengthen stabilizing muscles.
  • Explore the foot position that is right for you.

Wide-Legged Standing Forward Fold / Prasarita Padottanasana

Video length: 43:32
Props: 1 mat, 1 blanket, 1 chair, 2 blocks
Suggested viewing: Mountain Pose/Tadasana; Standing Forward Fold/Uttanasana
Access: Members

The wide stance in this pose allows for more mobility in the hips as compared to a regular forward fold like Uttanasana. With the legs out of the way, the resulting stretch can feel marvelous on the whole back of the body AND the inner thigh muscles!

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  • Move with strength to keep the hips safe.
  • Spend time with the proper alignment of the feet and legs.
  • Create efficient space to reduce stress on the hip joints.
  • Work slowly to consider how the pose feels at different stages.
  • Get the benefits of semi-inversion.

More Titles in Standing Poses

Warrior II / Virabhadrasana II (38:32)

Access: Members

Warrior II, along with other standing poses, is the Bionic Yogi’s secret weapon because it keeps the muscles that support the hips strong while at the same time keeping our legs flexible. For THR, because the hips move in multiple ways, moving in to and out of the pose requires a keen focus on alignment.

Intense Side Stretch / Parsvottanasana (52:34)

Access: Members

Parsvottanasana, like Uttanasana, brings the hips into a deep flexion. In a deep flexion, the gluteus muscles and the hamstring of the forward leg contract to support the weight of the trunk, while at the same time they are stretched to allow for the movement into the forward fold. This is called eccentric contraction and it is one of the more challenging things that we can ask our muscles to do.

Tree Pose / Vrksasana (44:14)

Access: 1-Week Free Trial & Members

The physical strength, steadiness, and focus required in balancing postures benefits the body, the nervous system, and the mind. Tree Pose not only strengthens muscles that support and stabilize our hip joints, it also brings a quiet to the mind as we concentrate on staying upright! In addition, studies show that challenging your balance rewires your brain and can help mitigate cognitive decline.

Half Moon Pose / Ardha Chandrasana (53:48)

Access: Members

Half Moon Pose exercises our balance, strength, and flexibility, all of which supports THR while at the same time giving our stabilizing muscles a real workout especially in the transitions. So be prepared to spend time repeat-repeat-repeating the entry in to and the exit out of the pose.

Warrior III/ Virabhadrasana III (00:00)

In the queue and coming soon!


Eagle Pose / Garudasana

In the queue and coming soon!

Revolved Triangle / Parivrtta Trikonasana (00:00)

In the queue and coming soon!

Revolved Side Angle Pose / Parivrtta Parsvakonasana (00:00)

In the queue and coming soon!


Extended Hand-to-Big-Toe Pose / Utthita Hasta Padangusthasana (00:00)

In the queue and coming soon!