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StrengthBeginnerHatha

Standing Yoga for Leg Strength

A full hour of standing practice, revisiting familiar warrior poses before seated stretching and six minutes of rest.

5min 10min 15min 20min 30min 45min 60min
Start practice60 min · 30 poses · voice guided ♡ Sign in to save

The shape of this practice

1:00:00 total
  1. Mountain Pose
  2. Standing Side Bend
  3. Half Forward Fold
  4. Chair Pose
  5. Warrior I
  6. Warrior II
  7. Extended Side Angle
  8. Triangle Pose
  9. Tree Pose
  10. Wide-Legged Standing
  11. Wide-Legged Forward Fold
  12. Warrior I
  13. Warrior II
  14. Extended Side Angle
  15. Triangle Pose
  16. Tree Pose
  17. Wide-Legged Standing
  18. Wide-Legged Forward Fold
  19. Warrior I
  20. Warrior II
  21. Extended Side Angle
  22. Triangle Pose
  23. Tree Pose
  24. Wide-Legged Standing
  25. Wide-Legged Forward Fold
  26. Warrior I
  27. Warrior II
  28. Garland Pose
  29. Seated Forward Fold
  30. Corpse Pose
  • Arrive
  • Move
  • Rest

Let your feet be the starting point. Notice where your weight settles, keep your breathing comfortable and move into each standing shape without rushing. You have a full hour to practise, with familiar poses returning along the way. Keep your attention on how you feel, and take an extra rest whenever you need it. When you reach Corpse Pose, let the floor support you for 6 minutes 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” 5m 18s
  4. Move
  5. 03 Half Forward Fold“Lengthen, don't lift” 5m 18s
  6. 04 Chair Pose“Sit back, not down” 5m 18s
  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 16s
  24. 22 Triangle Pose“Reach out before you reach down” 1m 16s
  25. 23 Tree Pose“Root down through the standing foot” 1m 16s
  26. 24 Wide-Legged Standing“Reach in five directions” 1m 16s
  27. 25 Wide-Legged Forward Fold“Lift the arches” 1m 16s
  28. 26 Warrior I“Ground the back heel” 1m 16s
  29. 27 Warrior II“Front knee tracks the little-toe side” 1m 17s
  30. 28 Garland Pose“Heels heavy” 3m 58s
  31. 29 Seated Forward Fold“Lead with the heart” 3m 59s
  32. Rest
  33. 30 Corpse Pose“Let the floor hold you” 6m

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