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. There is room to notice how each side feels. Choose a smaller movement whenever it helps you breathe more easily. When you reach Corpse Pose, let the floor support you for 1 minute and 30 seconds before you sit up.

The sequence

1. Arrive
2. 01 Mountain Pose“Root down to rise up” 1m
3. 02 Standing Side Bend“Up before over” 1m 15s
4. Move
5. 03 Half Forward Fold“Lengthen, don't lift” 1m 15s
6. 04 Chair Pose“Sit back, not down” 1m 15s
7. 05 Warrior I“Ground the back heel” 45s
8. 06 Warrior II“Front knee tracks the little-toe side” 45s
9. 07 Extended Side Angle“One long line, heel to hand” 45s
10. 08 Triangle Pose“Reach out before you reach down” 45s
11. 09 Tree Pose“Root down through the standing foot” 45s
12. 10 Wide-Legged Standing“Reach in five directions” 45s
13. 11 Wide-Legged Forward Fold“Lift the arches” 45s
14. 12 Warrior I“Ground the back heel” 45s
15. 13 Warrior II“Front knee tracks the little-toe side” 53s
16. 14 Garland Pose“Heels heavy” 56s
17. 15 Seated Forward Fold“Lead with the heart” 56s
18. Rest
19. 16 Corpse Pose“Let the floor hold you” 1m 30s