The Wonderful Benefits of Standing Adaptive Yoga Class

adaptive yoga chair yoga new class yoga May 25, 2023

The wonderful benefits of a standing adaptive yoga class are far reaching. Sadly, yoga can feel out of grasp for many people. Mobility can be a huge barrier that prevents many from getting on the mat. However, there is an answer! Standing Adaptive Yoga!


In our modern-day society, we spend most of our adult lives in a seated position. For example, eating, commuting, and working are often done while sitting. Consequently, many adults have tightness in their shoulders and pelvis. In addition, injuries and medical conditions often cause limitations in certain positions. Nonetheless, this is where standing adaptive yoga can be very beneficial. Keep reading to learn more about this practice and how it could benefit you in finding more mobility in your body. 


What is Standing Adaptive Yoga?

In simple terms, standing adaptive yoga is practicing yoga poses in an upright position. Specifically, it is an offering of yoga poses paired with the breath and completed while standing. In the same way, we use rhythmic movements to achieve a relaxing flow.  

Classes are designed with mobility in mind. For instance, downward dogs, chaturanga, and even hands and knees position are not accessible for a large part of the population. On the contrary, mountain, pyramid, and some warrior poses can be achieved safely by most people. In fact, weaving these attainable poses with simple flowy movements paired with the breath can offer much-needed release and relaxation.  

Why Choose Standing Adaptive Yoga?

In theory, standing adaptive yoga is appropriate for anyone that can and wants to practice yoga in a standing position. However, I have found this style of yoga to be very well-received in certain populations.  

  • Mobility limitations – The prevalence of hip, knee, shoulder, and wrist injuries is widespread in our modern lives. Consequently, this limits many people to standing or sitting while exercising. 
  • Older Population – It goes without saying the older we get, the more likely we are to have mobility challenges. Therefore, this style of yoga is excellent for older folks. 
  • Body Size – Practicing yoga in a standing position allows movement for all sizes and body shapes.  
  • Alternative to chair-based yoga – Standing yoga is a natural progression to chair-based yoga practices. 
  •  Dizziness, blood pressure concerns – Standing yoga benefits people who suffer ill effects while changing positions.  
  • Limited space – As a yoga teacher, I want to introduce yoga to as many people as possible. Of course, the logistics of accomplishing that can be quite a challenge. However, I have found that I can teach many people in tight quarters as long as we all stand upright. 
  • Anxiousness – Generally, most folks feel the most at ease when standing or sitting. On the contrary, positions on the floor can make many feel vulnerable or unsafe. For this purpose, standing yoga is an excellent choice to nurture safety and security.  


“Yoga is not just standing on your head… but learning to stand on your own two feet.” -Swami Satchidananda


Wonderful Benefits of Standing Adaptive Yoga

The benefits are widespread when it comes to standing adaptive yoga. To begin with, movement is medicine for the body. Secondly, yoga is instrumental in calming the mind and the nervous system. Lastly, the spiritual body must not be forgotten. Standing yoga can bring about feelings of completeness and wholeness. See below for a quick list of benefits standing yoga provides. 


Physical Benefits

  • Strength Building

  • Increased Flexibility

  • Encourages Better Balance

  • Improved Mobility

  • Body Awareness Improvement

  • Bone Density Improvements

  • Supports a Healthy BMI

Mental & Emotional Benefits

  • Supports Mood 

  • Increased Confidence

  •  Better Sleep Patterns

  • Calms Tension and Anxiety

  •  Sharpens Concentration

  •  Improves Memory 

  • Overall improvement of well-being.

Examples of Standing Adaptive Yoga Poses

There are many examples of standing adaptive yoga poses. However, I tend to choose simple, approachable poses most of the time. For this reason, I have listed some of my favorites below:


Beginner Focused

  • Mountain Pose
  • Warrior Poses (I, II)
  • Reverse Warrior
  • Chair Pose
  • Crescent Moon
  • Goddess Pose
  • Star Pose
  • Pyramid Pose
  •  Forward Folds
  • Eagle Arms

Intermediate Focused

  • Warrior III
  • Tree Pose
  • High Lunge
  •  Side Angle Pose
  • Humble Warrior
  • Standing Knee to Chest
  • Upward Salute
  • Triangle Pose
  • Wide Legged Forward Fold


Final Thoughts

Standing adaptive yoga resonates with me so profoundly due to the accessibility factor. Yoga can sometimes feel unattainable for many people. Unfortunately, yoga is often painted as a practice that only a select few can participate in. Conversely, there are many yoga poses that are fairly straightforward and achievable by most people. For this reason, standing adaptive yoga is a gift. 


We are excited that Candy Price will be offering this practice here with Yoga Specialists. As a yoga teacher, I am proud to offer this practice to people that would not feel comfortable in a traditional yoga class. For this purpose, I encourage you to find a yoga practice that supports your physical, mental, and emotional bodies. If you think a standing yoga practice would be a good fit for you, zoom into one of my classes.