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. Warm up
2. 01 Mountain Pose“Feel the ground beneath both feet without locking your knees.” 1m 6s
3. 02 Standing Side Bend · Right side“Keep both feet heavy and reach only as high as comfortable.” 1m 6s
4. Flow
5. ≈ Ashtanga flow7 poses · 25s each · 3 rounds 8m 45s
   1. Standing Side Bend
   2. Chair Pose
   3. Warrior II
   4. Warrior II
   5. Mountain Pose
   6. Supported Tree
   7. Supported Tree
6. Cool down
7. 04 Wide-Legged Standing“Explore a comfortable stance with soft knees and no need to fold.” 1m 6s
8. 05 S Supported standing hip hinge“Use a wall or chair for your hands and make the hinge small.” 1m 6s
   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.
9. Rest
10. 06 Mountain Pose“Finish upright with your arms resting. Sit down if a seated rest would feel better.” 1m 51s