Standing Yoga: No Floor Work

This practice stays standing from beginning to end. Start with both feet grounded, build a little warmth through controlled movement, and explore each side with support nearby. Use the interval to move in and out gently rather than holding every shape for the whole time.

The sequence

1. Arrive
2. 01 Mountain Pose“Feel the ground beneath both feet without locking your knees.” 1m 30s
3. 02 Standing Side Bend · Right side“Keep both feet heavy and reach only as high as comfortable.” 1m
4. Move
5. 03 Standing Side Bend · Left side“Return through upright before exploring the other side.” 1m
6. 04 Chair Pose“Bend your knees a little, rise slowly and repeat; you do not need a deep squat.” 1m
7. 05 Warrior II · Right side“Keep the stance shorter if that makes it easier to breathe.” 1m
8. 06 Warrior II · Left side“Arrange the feet first, then let the arms open comfortably.” 1m
9. 07 Mountain Pose“Take a full pause with the arms resting.” 1m
10. 08 Supported Tree · right“Keep the raised foot low, or leave its toes on the floor. Hold your support.” 45s
    How to practise

    1. Stand beside a wall or sturdy chair. Keep your left foot grounded.
    2. Rest the right toes on the floor with the heel near the opposite ankle; keep a hand on your support.
    3. Keep the knee joint free of pressure. Put both feet down whenever you wish.
11. 09 Supported Tree · left“Choose steady support over a bigger balance.” 45s
    How to practise

    1. Stand beside a wall or sturdy chair. Keep your right foot grounded.
    2. Rest the left toes on the floor with the heel near the opposite ankle; keep a hand on your support.
    3. Keep the knee joint free of pressure. Put both feet down whenever you wish.
12. 10 Wide-Legged Standing“Explore a comfortable stance with soft knees and no need to fold.” 1m 30s
13. 11 Supported standing hip hinge“Use a wall or chair for your hands and make the hinge small.” 1m 30s
    How to practise

    1. Stand facing a sturdy chair or wall with both feet grounded.
    2. Rest your hands lightly on the support and hinge a little from the hips, keeping your knees soft.
    3. Return upright slowly. Repeat within a comfortable range or pause standing.
14. Rest
15. 12 Mountain Pose“Finish upright with your arms resting. Sit down if a seated rest would feel better.” 3m