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” 1m 3s
3. Sun Salutation
4. ☀ Sun Salutation A11 movements · one breath each · 2 rounds 2m 30s
   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. ☀ Sun Salutation B19 movements · one breath each 1m 55s
   1. Exhale Mountain
   2. Inhale Chair
   3. Exhale Forward Fold
   4. Inhale Halfway Lift
   5. Exhale Knees-down lower
   6. Inhale Cobra
   7. Exhale Downward-Facing Do...
   8. Inhale Warrior I
   9. Exhale Knees-down lower
   10. Inhale Cobra
   11. Exhale Downward-Facing Do...
   12. Inhale Warrior I
   13. Exhale Knees-down lower
   14. Inhale Cobra
   15. Exhale Downward-Facing Do...
   16. Inhale Step forward
   17. Exhale Forward Fold
   18. Inhale Chair
   19. Exhale Mountain
6. Warm up
7. 04 Standing Side Bend“Up before over” 1m 3s
8. Flow
9. ≈ Ashtanga flow11 poses · 25s each 4m 35s
   1. Half Forward Fold
   2. Chair Pose
   3. Warrior I
   4. Warrior II
   5. Extended Side Angl...
   6. Triangle Pose
   7. Tree Pose
   8. Wide-Legged Standi...
   9. Wide-Legged Forwar...
   10. Warrior I
   11. Warrior II
10. Cool down
11. 06 Garland Pose“Heels heavy” 1m 3s
12. 07 Seated Forward Fold“Lead with the heart” 1m 3s
13. Rest
14. 08 Corpse Pose“Let the floor hold you” 1m 48s