Standing Yoga for Leg Strength
A longer standing practice with repeated warrior poses and balancing work, followed by a gradual return to the floor.
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
- Warm up
-
01
Mountain Pose“Root down to rise up”
55s
- Sun Salutation
-
Sun Salutation A11 movements · one breath each · 3 rounds 5m 12s
-
Exhale
Mountain
-
Inhale
Upward Salute
-
Exhale
Forward Fold
-
Inhale
Halfway Lift
-
Exhale
Knees-down lower
-
Inhale
Cobra
-
Exhale
Downward-Facing Do...
-
Inhale
Step forward
-
Exhale
Forward Fold
-
Inhale
Rise
-
Exhale
Mountain
-
- Warm up
-
03
Standing Side Bend“Up before over”
3m 35s
- Flow
-
04
Half Forward Fold“Lengthen, don't lift”
3m 35s
-
05
Chair Pose“Sit back, not down”
3m 35s
-
06
Warrior I“Ground the back heel”
1m 9s
-
07
Warrior II“Front knee tracks the little-toe side”
1m 9s
-
08
Extended Side Angle“One long line, heel to hand”
1m 9s
-
09
Triangle Pose“Reach out before you reach down”
1m 9s
-
10
Tree Pose“Root down through the standing foot”
1m 9s
-
11
Wide-Legged Standing“Reach in five directions”
1m 9s
-
12
Wide-Legged Forward Fold“Lift the arches”
1m 9s
-
13
Warrior I“Ground the back heel”
1m 9s
-
14
Warrior II“Front knee tracks the little-toe side”
1m 9s
-
15
Extended Side Angle“One long line, heel to hand”
1m 9s
-
16
Triangle Pose“Reach out before you reach down”
1m 9s
-
17
Tree Pose“Root down through the standing foot”
1m 9s
-
18
Wide-Legged Standing“Reach in five directions”
1m 9s
-
19
Wide-Legged Forward Fold“Lift the arches”
1m 9s
-
20
Warrior I“Ground the back heel”
1m 9s
-
21
Warrior II“Front knee tracks the little-toe side”
1m 9s
-
22
Extended Side Angle“One long line, heel to hand”
1m 20s
- Cool down
-
23
Garland Pose“Heels heavy”
2m 41s
-
24
Seated Forward Fold“Lead with the heart”
2m 42s
- Rest
-
25
Corpse Pose“Let the floor hold you”
3m 1s
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Yoga bolster A firm support under knees or spine for restorative rest. View on Amazon
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