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. Arrive
2. 01 Mountain Pose“Root down to rise up” 1m
3. 02 Standing Side Bend“Up before over” 2m 36s
4. Move
5. 03 Half Forward Fold“Lengthen, don't lift” 2m 36s
6. 04 Chair Pose“Sit back, not down” 2m 36s
7. 05 Warrior I“Ground the back heel” 1m 1s
8. 06 Warrior II“Front knee tracks the little-toe side” 1m 1s
9. 07 Extended Side Angle“One long line, heel to hand” 1m 1s
10. 08 Triangle Pose“Reach out before you reach down” 1m 1s
11. 09 Tree Pose“Root down through the standing foot” 1m 1s
12. 10 Wide-Legged Standing“Reach in five directions” 1m 1s
13. 11 Wide-Legged Forward Fold“Lift the arches” 1m 1s
14. 12 Warrior I“Ground the back heel” 1m 1s
15. 13 Warrior II“Front knee tracks the little-toe side” 1m 1s
16. 14 Extended Side Angle“One long line, heel to hand” 1m 1s
17. 15 Triangle Pose“Reach out before you reach down” 1m 1s
18. 16 Tree Pose“Root down through the standing foot” 1m 1s
19. 17 Wide-Legged Standing“Reach in five directions” 1m 1s
20. 18 Wide-Legged Forward Fold“Lift the arches” 1m 5s
21. 19 Garland Pose“Heels heavy” 1m 57s
22. 20 Seated Forward Fold“Lead with the heart” 1m 57s
23. Rest
24. 21 Corpse Pose“Let the floor hold you” 3m