Standing poses, or Utthistha Sthiti, are the foundation of any good asana practice. They are accessible to anyone and allow the practitioner to work on the fundamentals that come up later in more “advanced” poses. Here is a standing pose sequence that is accessible to most people. I have provided links to instructions for some of the asanas.
Chatuse Padasana (use a strap over the shins to get greater access to proper shoulder action)
Urdvha Prasarita Padasana
Do this sequence according to your schedule. It can take 45 minutes to 1.5 hours depending on how many times you repeat the poses. Always allow at least 10 minutes for Savasana. A question I get a lot as an instructor is “how long should I hold the poses?” Each pose has a different effect and requires different actions. In addition, everyone is built differently. So the common answer is to try the pose, and come out. Then assess how difficult or easy it was, then try again and stay according to your assessment.
Have a wonderful and blessed practice.