A yoga teacher says if you have joint pain and struggle to sit, try these three standing poses

Woman in black vest and leggings standing in tree pose on a blue yoga mat in a living room. there's a yellow sofa behind her.

Limited physical mobility is common, but what happens when you have a health condition that makes it hard to sit, hinge or bend?

Yoga teacher and founder of YogaFaith, Michelle Thielen, explains that for some people, health problems can make sitting difficult.

“Some people experience ailments and bone limitations that prohibit the body from acute bending and hinging, or are post-surgery, postpartum, experience vertigo, lack of lubrication to the joints or weak muscles, or muscular atrophy,” she says.

Yoga can be a gentle, low-impact and restorative way to move, and chair yoga is often recommended for people with limited mobility. But for those with the conditions mentioned above, even seated movement might be a struggle.

That’s where gentle standing postures come in.

“Yoga, in general, is one of the best multidimensional physical activities one can do to improve mobility, strength, endurance, flexibility and balance,” says Thielen.

“Standing postures use bodyweight, which increases bone density, muscle strength and improves balance and groundedness—all vital as we age.”

Try these three standing yoga poses to promote balance and stability from head to toe.

If you do experience any of the above conditions, always speak to a medical professional before adding new exercises to your routine.

1. Mountain pose

Thielen recommends this pose to promote groundedness and postural awareness.

How to do it:

• Stand with your feet together or hip-width apart.
• Use a chair or the wall for support if needed.
• Stand for five slow breaths.
• Feel all the sensations in your body from your feet to your head.

2. Tree pose

Thielen recommends this pose for balance, strength, focus and stability.

How to do it:

• Stand with your feet hip-width apart.
• Lift one foot and place the sole on your ankle, calf, above your knee or inner thigh.
• Fix your gaze at a point on the floor in front of you for stability.
• Bring your palms together in front of your chest.
• Take five slow breaths, then release the posture slowly.
• Repeat on the other side.

3. Modified eagle pose

Thielen recommends this pose to promote focus, balance, strength and endurance.

How to do it:

• Stand with your feet hip-width apart.
• Lift your right foot and rest it over the toes of your left foot or on a block.
• Alternatively—if you’re familiar with the move and are confident balancing on one leg—cross your right leg in front of your left and place the top of your right foot on your left calf. Use the back of a chair or wall for balance if needed.
• Weave your arms around one another and bring your palms or the backs of your hands together. Alternatively, place your right hand on your left shoulder and vice versa.
• Bend your knees and lower down as though you’re sitting.
• Take five slow breaths—and smile.
• Gently return to standing, release the position and repeat on the other side.