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. Where a pose returns, notice what has changed without assuming you need to go further. Take a comfortable version and stay with your breath. When you reach Corpse Pose, let the floor support you for 4 minutes and 30 seconds 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” 3m 57s
4. Move
5. 03 Half Forward Fold“Lengthen, don't lift” 3m 57s
6. 04 Chair Pose“Sit back, not down” 3m 57s
7. 05 Warrior I“Ground the back heel” 1m 16s
8. 06 Warrior II“Front knee tracks the little-toe side” 1m 16s
9. 07 Extended Side Angle“One long line, heel to hand” 1m 16s
10. 08 Triangle Pose“Reach out before you reach down” 1m 16s
11. 09 Tree Pose“Root down through the standing foot” 1m 16s
12. 10 Wide-Legged Standing“Reach in five directions” 1m 16s
13. 11 Wide-Legged Forward Fold“Lift the arches” 1m 16s
14. 12 Warrior I“Ground the back heel” 1m 16s
15. 13 Warrior II“Front knee tracks the little-toe side” 1m 16s
16. 14 Extended Side Angle“One long line, heel to hand” 1m 16s
17. 15 Triangle Pose“Reach out before you reach down” 1m 16s
18. 16 Tree Pose“Root down through the standing foot” 1m 16s
19. 17 Wide-Legged Standing“Reach in five directions” 1m 16s
20. 18 Wide-Legged Forward Fold“Lift the arches” 1m 16s
21. 19 Warrior I“Ground the back heel” 1m 16s
22. 20 Warrior II“Front knee tracks the little-toe side” 1m 16s
23. 21 Extended Side Angle“One long line, heel to hand” 1m 28s
24. 22 Garland Pose“Heels heavy” 2m 57s
25. 23 Seated Forward Fold“Lead with the heart” 2m 58s
26. Rest
27. 24 Corpse Pose“Let the floor hold you” 4m 30s