Standing Yoga for Leg Strength
A short standing practice through Warrior I, Warrior II and Extended Side Angle, with a squat and rest to finish.
Let your feet be the starting point. Notice where your weight settles, keep your breathing comfortable and move into each standing shape without rushing. Keep it simple. Let each movement be small enough that you can breathe comfortably. When you reach Corpse Pose, let the floor support you for 45 seconds before you sit up.
The sequence
- Warm up
-
01
Mountain Pose“Root down to rise up”
45s
-
02
Standing Side Bend“Up before over”
45s
- Flow
-
Vinyasa flow3 poses · 20s each 1m
-
Half Forward Fold
-
Warrior I
-
Warrior II
-
- Cool down
-
04
Extended Side Angle“One long line, heel to hand”
45s
-
05
Garland Pose“Heels heavy”
45s
- Rest
-
06
Corpse Pose“Let the floor hold you”
1m
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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Other 5-minute practices
All practices
Desk Yoga Reset
Step away from the screen for seated twists, Cat–Cow and standing stretches, ending with a short floor rest.
Evening Yoga to Wind Down
Put the day down with seated folds, Child’s Pose and Legs Up the Wall before a brief rest.
Floor Yoga for Back and Hips
Stay on the mat for Cat–Cow, Child’s Pose, Sphinx and Cobra, followed by a reclined twist and rest.