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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
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Start practice60 min · 18 poses · voice guided ♡ Sign in to save

The shape of this practice

1:00:00 total
  1. Mountain Pose
  2. Sun Salutation A ×5
  3. Standing Side Bend
  4. Half Forward Fold
  5. Chair Pose
  6. Warrior I
  7. Warrior II
  8. Extended Side Angle
  9. Triangle Pose
  10. Tree Pose
  11. Wide-Legged Standing
  12. Wide-Legged Forward Fold
  13. Warrior I
  14. Warrior II
  15. Extended Side Angle
  16. Triangle Pose
  17. Tree Pose
  18. Wide-Legged Standing
  19. Wide-Legged Forward Fold
  20. Warrior I
  21. Warrior II
  22. Extended Side Angle
  23. Triangle Pose
  24. Tree Pose
  25. Wide-Legged Standing
  26. Wide-Legged Forward Fold
  27. Warrior I
  28. Warrior II
  29. Garland Pose
  30. Seated Forward Fold
  31. Corpse Pose
  • Warm up
  • Salutations
  • Flow
  • Holds
  • Cool down
  • 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. Warm up
  2. 01 Mountain Pose“Root down to rise up” 54s
  3. Sun Salutation
  4. Sun Salutation A11 movements · one breath each · 5 rounds 8m 40s
    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” 4m 44s
  7. Flow
  8. 04 Half Forward Fold“Lengthen, don't lift” 4m 45s
  9. 05 Chair Pose“Sit back, not down” 4m 45s
  10. 06 Warrior I“Ground the back heel” 1m 8s
  11. 07 Warrior II“Front knee tracks the little-toe side” 1m 8s
  12. 08 Extended Side Angle“One long line, heel to hand” 1m 8s
  13. 09 Triangle Pose“Reach out before you reach down” 1m 8s
  14. 10 Tree Pose“Root down through the standing foot” 1m 8s
  15. 11 Wide-Legged Standing“Reach in five directions” 1m 8s
  16. 12 Wide-Legged Forward Fold“Lift the arches” 1m 8s
  17. 13 Warrior I“Ground the back heel” 1m 8s
  18. 14 Warrior II“Front knee tracks the little-toe side” 1m 8s
  19. 15 Extended Side Angle“One long line, heel to hand” 1m 8s
  20. 16 Triangle Pose“Reach out before you reach down” 1m 8s
  21. 17 Tree Pose“Root down through the standing foot” 1m 8s
  22. 18 Wide-Legged Standing“Reach in five directions” 1m 8s
  23. 19 Wide-Legged Forward Fold“Lift the arches” 1m 8s
  24. 20 Warrior I“Ground the back heel” 1m 8s
  25. 21 Warrior II“Front knee tracks the little-toe side” 1m 8s
  26. 22 Extended Side Angle“One long line, heel to hand” 1m 8s
  27. 23 Triangle Pose“Reach out before you reach down” 1m 8s
  28. 24 Tree Pose“Root down through the standing foot” 1m 8s
  29. 25 Wide-Legged Standing“Reach in five directions” 1m 8s
  30. 26 Wide-Legged Forward Fold“Lift the arches” 1m 8s
  31. 27 Warrior I“Ground the back heel” 1m 8s
  32. 28 Warrior II“Front knee tracks the little-toe side” 1m 9s
  33. Cool down
  34. 29 Garland Pose“Heels heavy” 3m 33s
  35. 30 Seated Forward Fold“Lead with the heart” 3m 34s
  36. Rest
  37. 31 Corpse Pose“Let the floor hold you” 3m

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
Setting up a home practice space?Our short list of props worth having, from mat to meditation cushion. See YogiSoul picks

As an Amazon Associate, YogiSoul earns from qualifying purchases. Links open Amazon in your country’s store.

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