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” 46s
3. Sun Salutation
4. ☀ Sun Salutation A11 movements · one breath each · 4 rounds 4m 20s
   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” 46s
7. Flow
8. ≈ Vinyasa flow16 poses · 20s each · 3 rounds 16m
   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...
9. Moon Salutation
10. ☾ Moon Salutation17 movements · one breath each · 2 rounds 3m
    1. Exhale Mountain
    2. Inhale Upward Salute
    3. Exhale Crescent
    4. Exhale Crescent
    5. Exhale Goddess
    6. Inhale Star
    7. Exhale Triangle
    8. Exhale Pyramid
    9. Inhale Low Lunge
    10. Exhale Garland squat
    11. Inhale Low Lunge
    12. Exhale Pyramid
    13. Exhale Triangle
    14. Inhale Star
    15. Exhale Goddess
    16. Inhale Upward Salute
    17. Exhale Mountain
11. Cool down
12. 06 Garland Pose“Heels heavy” 46s
13. 07 Seated Forward Fold“Lead with the heart” 46s
14. Rest
15. 08 Corpse Pose“Let the floor hold you” 3m 36s