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. Let familiar poses be chances to listen rather than push. You can pause the timer, take a rest and rejoin when you are ready. When you reach Corpse Pose, let the floor support you for 2 minutes before you sit up.

The sequence

1. Warm up
2. 01 Mountain Pose“Root down to rise up” 56s
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 34s
7. Flow
8. 04 Half Forward Fold“Lengthen, don't lift” 1m 34s
9. 05 Chair Pose“Sit back, not down” 1m 34s
10. 06 Warrior I“Ground the back heel” 57s
11. 07 Warrior II“Front knee tracks the little-toe side” 57s
12. 08 Extended Side Angle“One long line, heel to hand” 57s
13. 09 Triangle Pose“Reach out before you reach down” 57s
14. 10 Tree Pose“Root down through the standing foot” 57s
15. 11 Wide-Legged Standing“Reach in five directions” 57s
16. 12 Wide-Legged Forward Fold“Lift the arches” 57s
17. 13 Warrior I“Ground the back heel” 57s
18. 14 Warrior II“Front knee tracks the little-toe side” 1m
19. Cool down
20. 15 Garland Pose“Heels heavy” 1m 10s
21. 16 Seated Forward Fold“Lead with the heart” 1m 11s
22. Rest
23. 17 Corpse Pose“Let the floor hold you” 1m 41s