Standing Yoga for Leg Strength

Let your feet be the starting point. Notice where your weight settles, keep your breathing comfortable and move into each standing shape without rushing. Use the first few poses to find a pace you can stay with. Pause when you need more time to change position. When you reach Corpse Pose, let the floor support you for 1 minute before you sit up.

The sequence

1. Warm up
2. 01 Mountain Pose“Root down to rise up” 45s
3. Sun Salutation
4. ☀ Sun Salutation A11 movements · one breath each 1m 44s
   1. Exhale Mountain
   2. Inhale Upward Salute
   3. Exhale Forward Fold
   4. Inhale Halfway Lift
   5. Exhale Knees-down lower
   6. Inhale Cobra
   7. Exhale Downward-Facing Do...
   8. Inhale Step forward
   9. Exhale Forward Fold
   10. Inhale Rise
   11. Exhale Mountain
5. Warm up
6. 03 Standing Side Bend“Up before over” 39s
7. Flow
8. 04 Half Forward Fold“Lengthen, don't lift” 39s
9. 05 Chair Pose“Sit back, not down” 39s
10. 06 Warrior I“Ground the back heel” 36s
11. 07 Warrior II“Front knee tracks the little-toe side” 36s
12. 08 Extended Side Angle“One long line, heel to hand” 36s
13. 09 Triangle Pose“Reach out before you reach down” 36s
14. 10 Tree Pose“Root down through the standing foot” 36s
15. 11 Wide-Legged Standing“Reach in five directions” 36s
16. Cool down
17. 12 Garland Pose“Heels heavy” 29s
18. 13 Seated Forward Fold“Lead with the heart” 29s
19. Rest
20. 14 Corpse Pose“Let the floor hold you” 1m