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. Arrive
2. 01 Mountain Pose“Root down to rise up” 1m
3. 02 Standing Side Bend“Up before over” 1m 42s
4. Move
5. 03 Half Forward Fold“Lengthen, don't lift” 1m 42s
6. 04 Chair Pose“Sit back, not down” 1m 42s
7. 05 Warrior I“Ground the back heel” 1m 2s
8. 06 Warrior II“Front knee tracks the little-toe side” 1m 2s
9. 07 Extended Side Angle“One long line, heel to hand” 1m 2s
10. 08 Triangle Pose“Reach out before you reach down” 1m 2s
11. 09 Tree Pose“Root down through the standing foot” 1m 2s
12. 10 Wide-Legged Standing“Reach in five directions” 1m 2s
13. 11 Wide-Legged Forward Fold“Lift the arches” 1m 2s
14. 12 Warrior I“Ground the back heel” 1m 2s
15. 13 Warrior II“Front knee tracks the little-toe side” 1m 5s
16. 14 Garland Pose“Heels heavy” 1m 16s
17. 15 Seated Forward Fold“Lead with the heart” 1m 17s
18. Rest
19. 16 Corpse Pose“Let the floor hold you” 2m