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Standing Strength Flow — Extended Collection YOGA 010

A 20-minute intermediate yoga session focused on standing strength flow. Follow the timed pose sequence at a comfortable pace; modifications and breaks are enco

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Duration
20 min
Difficulty
intermediate
Equipment
yoga mat, wall (optional support)
Muscle groups
back, balance, full-body, legs, side-body

Exercises

  1. 1. Sun Salutation A

    1 sets · 2 min total (both sides where applicable) reps

    Move slowly through mountain, fold, half lift, plank, cobra, and down dog; adapt as needed. Move without pain; breathe normally.

  2. 2. Pigeon Prep

    1 sets · 2 min total (both sides where applicable) reps

    From all fours, bring front shin forward and keep hips supported; switch. Move without pain; breathe normally.

  3. 3. High Lunge

    1 sets · 2 min total (both sides where applicable) reps

    Bend front knee over ankle, keep back heel lifted; switch sides. Move without pain; breathe normally.

  4. 4. Warrior II

    1 sets · 2 min total (both sides where applicable) reps

    Open hips sideways, bend front knee, extend arms; repeat both sides. Move without pain; breathe normally.

  5. 5. Extended Side Angle

    1 sets · 2 min total (both sides where applicable) reps

    Rest forearm lightly on front thigh and reach top arm overhead; switch sides. Move without pain; breathe normally.

  6. 6. Triangle Pose

    1 sets · 2 min total (both sides where applicable) reps

    Straighten front leg softly, hinge at hip, and lengthen both sides; switch. Move without pain; breathe normally.

  7. 7. Tree Pose

    1 sets · 2 min total (both sides where applicable) reps

    Balance on one foot, place other foot below or above knee; switch sides. Move without pain; breathe normally.

  8. 8. Warrior III Prep

    1 sets · 2 min total (both sides where applicable) reps

    Hinge forward with hands on wall and extend one leg back; switch sides. Move without pain; breathe normally.

  9. 9. Standing Forward Fold

    1 sets · 2 min total (both sides where applicable) reps

    Hinge at hips, bend knees as needed, and let neck relax. Move without pain; breathe normally.

  10. 10. Savasana

    1 sets · 2 min total (both sides where applicable) reps

    Lie comfortably on your back and allow breathing to return to normal. Move without pain; breathe normally.

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