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StrengthBeginnerAshtanga pace

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. Sun Salutation B ×2
  4. Standing Side Bend
  5. Ashtanga flow ×3
  6. Sun Salutation B ×4
  7. Garland Pose
  8. Seated Forward Fold
  9. 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” 57s
  3. Sun Salutation
  4. Sun Salutation A11 movements · one breath each · 5 rounds 6m 15s
    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. Sun Salutation B19 movements · one breath each · 2 rounds 3m 50s
    1. Exhale Mountain
    2. Inhale Chair
    3. Exhale Forward Fold
    4. Inhale Halfway Lift
    5. Exhale Knees-down lower
    6. Inhale Cobra
    7. Exhale Downward-Facing Do...
    8. Inhale Warrior I
    9. Exhale Knees-down lower
    10. Inhale Cobra
    11. Exhale Downward-Facing Do...
    12. Inhale Warrior I
    13. Exhale Knees-down lower
    14. Inhale Cobra
    15. Exhale Downward-Facing Do...
    16. Inhale Step forward
    17. Exhale Forward Fold
    18. Inhale Chair
    19. Exhale Mountain
  6. Warm up
  7. 04 Standing Side Bend“Up before over” 57s
  8. Flow
  9. Ashtanga flow25 poses · 25s each · 3 rounds 31m 15s
    1. Half Forward Fold
    2. Chair Pose
    3. Warrior I
    4. Warrior II
    5. Extended Side Angl...
    6. Triangle Pose
    7. Tree Pose
    8. Wide-Legged Standi...
    9. Wide-Legged Forwar...
    10. Warrior I
    11. Warrior II
    12. Extended Side Angl...
    13. Triangle Pose
    14. Tree Pose
    15. Wide-Legged Standi...
    16. Wide-Legged Forwar...
    17. Warrior I
    18. Warrior II
    19. Extended Side Angl...
    20. Triangle Pose
    21. Tree Pose
    22. Wide-Legged Standi...
    23. Wide-Legged Forwar...
    24. Warrior I
    25. Warrior II
  10. Sun Salutation
  11. Sun Salutation B19 movements · one breath each · 4 rounds 7m 40s
    1. Exhale Mountain
    2. Inhale Chair
    3. Exhale Forward Fold
    4. Inhale Halfway Lift
    5. Exhale Knees-down lower
    6. Inhale Cobra
    7. Exhale Downward-Facing Do...
    8. Inhale Warrior I
    9. Exhale Knees-down lower
    10. Inhale Cobra
    11. Exhale Downward-Facing Do...
    12. Inhale Warrior I
    13. Exhale Knees-down lower
    14. Inhale Cobra
    15. Exhale Downward-Facing Do...
    16. Inhale Step forward
    17. Exhale Forward Fold
    18. Inhale Chair
    19. Exhale Mountain
  12. Cool down
  13. 07 Garland Pose“Heels heavy” 57s
  14. 08 Seated Forward Fold“Lead with the heart” 57s
  15. Rest
  16. 09 Corpse Pose“Let the floor hold you” 7m 12s

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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