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. Warm up
2. 01 Mountain Pose“Root down to rise up” 54s
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” 1m 7s
7. Flow
8. 04 Half Forward Fold“Lengthen, don't lift” 1m 7s
9. 05 Chair Pose“Sit back, not down” 1m 7s
10. 06 Warrior I“Ground the back heel” 40s
11. 07 Warrior II“Front knee tracks the little-toe side” 40s
12. 08 Extended Side Angle“One long line, heel to hand” 40s
13. 09 Triangle Pose“Reach out before you reach down” 40s
14. 10 Tree Pose“Root down through the standing foot” 40s
15. 11 Wide-Legged Standing“Reach in five directions” 40s
16. 12 Wide-Legged Forward Fold“Lift the arches” 40s
17. 13 Warrior I“Ground the back heel” 40s
18. 14 Warrior II“Front knee tracks the little-toe side” 47s
19. Cool down
20. 15 Garland Pose“Heels heavy” 50s
21. 16 Seated Forward Fold“Lead with the heart” 50s
22. Rest
23. 17 Corpse Pose“Let the floor hold you” 1m 14s