Wide-Legged Standing
This wide, open stance is a transition and a pose in its own right, energising and grounding at once.
- Level
- Beginner
- Family
- Standing
- Hold
- 5 breaths
- Works
- Legs, chest, shoulders
- Reach in five directions
- Feet grounded
Step by step
How to do Wide-Legged Standing
Begin Stand facing the long side of the mat.
- 01
Step feet wide apart, about a leg's length.
- 02
Point the toes forward or slightly in.
- 03
Extend arms out at shoulder height, palms down.
- 04
Press through the outer edges of the feet.
- 05
Lengthen the spine and broaden the chest.
- ↩
Coming out. Lower the arms and step the feet together.
Breath
Full breaths expanding the chest.
Focus
Grounding and expansion
Why practise it
Builds leg strength and an open posture.
Alignment & cues
Wrists roughly above ankles; spine tall.
Teacher’s cues
- “Reach in five directions”
- “Feet grounded”
Common mistakes
Collapsing the arches.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Narrower stance; hands on hips.
Variations
- Goddess Pose (knees bent)
Props
- Yoga mat
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Prepare with
This pose
Follow with
Practise with care
Safety
Narrow the stance with groin or knee discomfort.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
A foundational stance in standing sequences.
Questions
Is this a pose or a transition?
Both — it sets up many standing poses and is useful on its own.
