A standing strength sequence
Long holds in the standing poses, where the legs do the work and the breath decides how long you last.
25MINUTES ON THE MAT · 10 POSES
The whole practice, posted the way a timetable is posted: 10 poses across 25 minutes, each one holding for as long as the ruler below says it holds. At 2.5 MET that is about 77 kcal for a 70 kg adult, at 2 rounds.
ஆதாரம்·YogaPath sequence data — stay times as taught·one breath ≈ 5 s · ruler spans the published 25 min·மறுபரிசீலனை ஜூலை 2026
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, in order
Every pose name links to its full page — steps, muscles worked, common mistakes and who should skip it.
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1
Downward-Facing Dog Pose Adho Mukha Śvānāsana
45 seconds
Warm up and set the shoulders.
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2
Chair Pose Utkaṭāsana
45–60 seconds
Chair pose, heels down, hips back.
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3
Warrior II Vīrabhadrāsana II
60 seconds each side
Warrior II with the front thigh working towards parallel.
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4
Extended Side Angle Pose Utthita Pārśvakoṇāsana
45 seconds each side
Side angle, keeping the top arm reaching.
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5
Reverse Warrior Viparīta Vīrabhadrāsana
30 seconds each side
Reverse warrior without straightening the front leg.
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6
Warrior I Vīrabhadrāsana I
45 seconds each side
Warrior I, arms up, ribs down.
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7
Goddess Pose Utkaṭa Koṇāsana
45 seconds
Goddess pose, thighs towards parallel.
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8
High Crescent Lunge Utthita Aśva Sañcālanāsana
45 seconds each side
High lunge, back heel lifted, back thigh working.
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9
Wide-Legged Standing Forward Bend Prasārita Pādottānāsana
1 minute
Wide fold to unload the legs.
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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.
How the ruler above was set out
- Each pose gets the stay time it is taught with — a count of breaths, or an inhale and an exhale where the movement is the transition.
- Breaths become clock time at one stated convention: one breath ≈ 5 seconds at an even practice pace. Nothing else on the ruler is assumed.
- The stays are laid across the published 25 minutes in proportion, so the seconds spent moving between poses sit inside the poses rather than vanishing.
- The energy figure uses the nearest published style code in the 2024 Adult Compendium of Physical Activities — 2.5 MET here — through the standard ACSM relationship for a 70 kg adult.
kcal = MET × 3.5 × kg ÷ 200 × minutes
= 2.5 × 3.5 × 70 ÷ 200 × 25
= 77 kcal for the whole practice
ஆதாரம்·2024 பெரியவர்களுக்கான உடற்செயல்பாடுகளின் தொகுப்பு·2.5 MET · 70 kg reference adult·மறுபரிசீலனை ஜூலை 2026
The wider activity dataset, covering everything that is not yoga, is at BurnLab.
Asked before class
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 hours on the timetable
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 மற்றும் what it is written from. 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.
ஆதாரம்·Published asana references·asana names, alignment and cautions as taught·மறுபரிசீலனை ஜூலை 2026
The people behind these sites
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This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
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