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. A longer practice gives you space to settle. Keep a little effort in reserve so the last part feels as unhurried as the first. When you reach Corpse Pose, let the floor support you for 3 minutes 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 · 2 rounds 3m 28s
   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” 2m 13s
7. Flow
8. 04 Half Forward Fold“Lengthen, don't lift” 2m 19s
9. 05 Chair Pose“Sit back, not down” 2m 19s
10. 06 Warrior I“Ground the back heel” 55s
11. 07 Warrior II“Front knee tracks the little-toe side” 55s
12. 08 Extended Side Angle“One long line, heel to hand” 55s
13. 09 Triangle Pose“Reach out before you reach down” 55s
14. 10 Tree Pose“Root down through the standing foot” 55s
15. 11 Wide-Legged Standing“Reach in five directions” 55s
16. 12 Wide-Legged Forward Fold“Lift the arches” 55s
17. 13 Warrior I“Ground the back heel” 55s
18. 14 Warrior II“Front knee tracks the little-toe side” 55s
19. 15 Extended Side Angle“One long line, heel to hand” 55s
20. 16 Triangle Pose“Reach out before you reach down” 55s
21. 17 Tree Pose“Root down through the standing foot” 55s
22. 18 Wide-Legged Standing“Reach in five directions” 55s
23. 19 Wide-Legged Forward Fold“Lift the arches” 58s
24. Cool down
25. 20 Garland Pose“Heels heavy” 1m 45s
26. 21 Seated Forward Fold“Lead with the heart” 1m 45s
27. Rest
28. 22 Corpse Pose“Let the floor hold you” 2m 24s