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” 58s
3. Sun Salutation
4. ☀ Sun Salutation A11 movements · one breath each · 5 rounds 6m 15s
   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 · 2 rounds 3m 50s
   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” 58s
8. Flow
9. ≈ Ashtanga flow16 poses · 25s each 6m 40s
   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
   12. Extended Side Angl...
   13. Triangle Pose
   14. Tree Pose
   15. Wide-Legged Standi...
   16. Wide-Legged Forwar...
10. Sun Salutation
11. ☀ Sun Salutation B19 movements · one breath each · 3 rounds 5m 45s
    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
12. Cool down
13. 07 Garland Pose“Heels heavy” 58s
14. 08 Seated Forward Fold“Lead with the heart” 58s
15. Rest
16. 09 Corpse Pose“Let the floor hold you” 3m 38s