A standing strength sequence
Long holds in the standing poses, where the legs do the work and the breath decides how long you last.
Held for five breaths, a Warrior is a shape. Held for a minute, it is a set. This sequence keeps the same poses most classes use but stretches the holds until the quadriceps and glutes are genuinely working — which is where the standing poses stop being a warm-up and start being training.
The sequence
Every pose name links to its full page — steps, muscles worked, common mistakes and who should skip it.
-
1
Downward-Facing Dog Pose Adho Mukha Śvānāsana
45 seconds
Warm up and set the shoulders.
-
2
Chair Pose Utkaṭāsana
45–60 seconds
Chair pose, heels down, hips back.
-
3
Warrior II Vīrabhadrāsana II
60 seconds each side
Warrior II with the front thigh working towards parallel.
-
4
Extended Side Angle Pose Utthita Pārśvakoṇāsana
45 seconds each side
Side angle, keeping the top arm reaching.
-
5
Reverse Warrior Viparīta Vīrabhadrāsana
30 seconds each side
Reverse warrior without straightening the front leg.
-
6
Warrior I Vīrabhadrāsana I
45 seconds each side
Warrior I, arms up, ribs down.
-
7
Goddess Pose Utkaṭa Koṇāsana
45 seconds
Goddess pose, thighs towards parallel.
-
8
High Crescent Lunge Utthita Aśva Sañcālanāsana
45 seconds each side
High lunge, back heel lifted, back thigh working.
-
9
Wide-Legged Standing Forward Bend Prasārita Pādottānāsana
1 minute
Wide fold to unload the legs.
-
10
Child's Pose Bālāsana
2 minutes
Rest before the second round, or finish here.
Before you start this sequence
- Read the cautions on the individual pose pages. Between them, the poses here rule themselves out for pregnancy, high blood pressure, glaucoma, and neck, knee, shoulder and wrist injuries — the details differ pose by pose.
- A sequence is an order, not a prescription. Leave out anything that hurts and the rest still works.
- If you are pregnant, recently post-surgical, or managing a health condition, get your doctor's view before starting, and learn from a qualified teacher in person.
General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.
Notes on practising it
Two rounds is a real leg session. If the second round is comfortable, the first one was too short.
The energy figure above uses the standard ACSM relationship — MET × 3.5 × body mass in kilograms ÷ 200 kcal per minute — with the MET value taken from the nearest published code in the 2024 Adult Compendium of Physical Activities. The full working is on the method page, and the wider activity dataset is at BurnLab.
Questions
How long does the Standing strength sequence take?
About 25 minutes for 10 poses at the stay times listed. Suggested volume: 2 rounds. At 2.5 MET — the nearest published code in the 2024 Adult Compendium of Physical Activities — that is roughly 77 kcal for a 70 kg adult.
Do I have to do the poses in this order?
The order is the point. Sequences are arranged so that each pose prepares the next one and answers the one before it — a backbend followed by a forward bend, a long hold followed by something that unloads it. Reordering them is fine once you know why they sit where they do.
Is the Standing strength sequence suitable for beginners?
It is rated intermediate. It assumes you already hold the beginner poses comfortably. If you are new, start with <em>A first practice</em> and come back to this one in a couple of months.
What do I need for it?
A mat, and for several poses a block and a strap — a folded blanket and a belt do the same job. Nothing here needs a studio.
Other sequences
Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written. Energy figures derive from the 2024 Adult Compendium of Physical Activities. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.