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Medium Tier

Legs & Lower Body - Medium

An active standing sequence with warrior flows, triangle pose, goddess squats, and forward folds.

Focus Area Thigh Endurance & Hip Mobility
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.
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Pose Sequence (4 poses)

01

Warrior I & II Flow

Virabhadrasana I & II Vinyasa
360s

A flowing transition between Warrior I and Warrior II, building leg stamina, hip mobility, and balance.

Alignment Cues

  • Maintain a deep bend in the front knee, keeping it over the ankle.
  • Press firmly through the outer edge of the back foot.
  • Transition from squared hips (Warrior I) to open hips (Warrior II).
  • Move with the breath, keeping arms strong and parallel.
Vocal Cue:

"Step your left foot back. Inhale your arms up for Warrior I, squaring your hips. Exhale open your arms and hips to the side for Warrior II."

Warrior I & II Flow
02

Triangle Pose

Trikonasana
240s

A lateral stretch that opens the hips, hamstrings, and chest while strengthening the legs and core stability.

Alignment Cues

  • Straighten both legs, keeping a microbend in the front knee.
  • Reach your front arm forward, then hinge at the hip.
  • Bring your bottom hand to your shin, block, or floor.
  • Extend the top arm straight up, stacking shoulders.
Vocal Cue:

"Straighten your front leg. Reach forward, tilt your hips, and extend your bottom hand down and top hand up, opening your chest."

Triangle Pose
03

Goddess Pose

Utkata Konasana
300s

A wide-legged squat that opens the hips and chest while strengthening the quadriceps, glutes, and inner thighs.

Alignment Cues

  • Step feet wide, turning toes out to 45 degrees.
  • Bend knees deeply, tracking them over your toes.
  • Keep your pelvis tucked and shoulders stacked over hips.
  • Bend elbows to 90 degrees with palms facing forward (cactus arms).
Vocal Cue:

"Step your feet wide. Turn toes out, bend your knees, and sink your hips into a squat. Bring your arms to cactus position."

Goddess Pose
04

Standing Forward Fold

Uttanasana
300s

A calming stretch targeting the entire posterior chain, especially the hamstrings, calves, and lower back.

Alignment Cues

  • Hinge from your hips, keeping your spine long.
  • Let your head and neck hang heavy toward the floor.
  • Shift your weight slightly forward into the balls of your feet.
  • Bend your knees slightly if your hamstrings feel tight.
Vocal Cue:

"Stand tall. Exhale, hinge from your hips, and fold forward. Let your head hang heavy, reaching your hands toward the mat."

Standing Forward Fold