There are so many reasons to include yoga in your everyday life: it could improve flexibility, aid digestion, promote better sleep, and support mental health, among other things. Not to mention, it’s a type of exercise that you can do almost anywhere. This is especially true for all yoga poses that you can do while standing – also known that the mat is technically optional.

Standing yoga poses are not only a comfortable way to stretch and strengthen yourself during the day, but they’re also fantastic for building balance and stability. Generally, you hold these poses for a shorter period of time and they tend to be quite stimulating. Below we’ve compiled 15 standing yoga poses – with both their English and Sanskrit names – demonstrated by yoga teachers Phyllicia Bonanno and Juanina Kocher:

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