Back to Dashboard
Easy Tier

Legs & Lower Body - Easy

Ground yourself with mountain pose, build mild thigh strength in chair, and open the hips restoratively.

Focus Area Grounding & Hip Restoration
Pose Count 4 Postures
Estimated Time 21 Mins
Rest Cycle 15s between

Practice Notes

  • Listen to your body. Modify poses as needed.
  • Maintain steady nasal breathing throughout.
  • Keep a water bottle and yoga block nearby.
  • Enable sound to hear active vocal instructions.
Start Workout Session

Pose Sequence (4 poses)

01

Mountain Pose

Tadasana
120s

The foundational standing posture that establishes grounding, alignment, and full-body posture awareness.

Alignment Cues

  • Distribute your weight evenly across the four corners of your feet.
  • Engage your quads to lift the kneecaps.
  • Tuck your tailbone slightly and draw your ribs in.
  • Roll shoulders back, palms facing forward, crown lifting.
Vocal Cue:

"Stand tall with feet parallel. Ground down through your feet, engage your legs, roll your shoulders back, and breathe deeply."

Mountain Pose
02

Chair Pose

Utkatasana
300s

A powerful posture that builds heat and strengthens the thighs, calves, ankles, and spine.

Alignment Cues

  • Bend knees and sink hips back as if sitting in a chair.
  • Shift your weight into your heels; keep knees behind toes.
  • Sweep your arms up beside your ears, shoulders relaxed.
  • Tuck tailbone slightly to keep the lower back long.
Vocal Cue:

"Bend your knees and sweep your arms up. Sink your hips back, keeping your chest lifted and weight in your heels."

Chair Pose
03

Low Lunge

Anjaneyasana
300s

A deep hip flexor and quad stretch that strengthens the front leg ankle and knee stability.

Alignment Cues

  • Step one foot forward, bending the knee to 90 degrees.
  • Drop your back knee to the floor, sliding it backward.
  • Keep the front knee stacked directly above the ankle.
  • Lift your chest and extend arms up, relaxing your shoulders.
Vocal Cue:

"Step your right foot forward, bend your knee, and release your back knee to the mat. Lift your arms and sink your hips forward."

Low Lunge
04

Reclined Bound Angle Pose

Supta Baddha Konasana
480s

A restorative, relaxing pose that opens the inner thighs, hips, and groin while calming the nervous system.

Alignment Cues

  • Lie flat on your back, knees bent, feet flat on the floor.
  • Let your knees fall open to the sides, bringing soles of feet together.
  • Rest your arms by your sides or place hands on your belly.
  • Breathe deeply into your lower abdomen, releasing groin tension.
Vocal Cue:

"Lie down. Bring the soles of your feet together and let your knees release open to the sides. Soften your breath and relax."

Reclined Bound Angle Pose