Phase 2 · Four Weeks of Leg Strength

Part of the 8-Week Yoga Program for Strength and Independence

35-Minute Yoga Sequence for Leg Strength as You Age

Weeks three to six. Longer holds, eight chair stands, and a lunge for the front of the hip.

The middle four weeks are where the strength work happens. Ninety second standing holds, eight chair stands instead of five, and a lunge that opens the front of the hip. In the trial that ran exactly this length and frequency, chair stands, arm curls, reach and walking speed all improved measurably.

35 min · Level 2

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When it helps

For weeks three to six, twice a week. Thirty-five minutes. A chair, a wall and a blanket. A chair within reach for anything standing. This is a strength and everyday movement program rather than a balance program: if fear of falling is the main thing, the balance guide is the better starting point. With osteoporosis, fold from the hip crease with a long spine and keep twists moderate. A recent fracture, a joint replacement, spinal surgery, or unstable heart disease all need a doctor first.

Leg strength

Ninety second holds and eight chair stands. This is the dose at which legs are actually asked for something.

Carrying

Weight bearing through the arms in the dog pose, at whatever height the wrists prefer.

Walking

Hip extension from the lunge. Years of sitting shortens the front of the hip and a short hip flexor shortens the stride.

Standing, longer holds

Twenty minutes upright. A chair within reach, and this is the working part of the session.

Tadasana

3 min

Mountain Pose

Feet hip width, standing tall, weight even in both feet.

The reference position, and a check on whether one leg is taking more than the other.

Learn more about Tadasana

Urdhva Hastasana

2 min

Upward Salute

Arms overhead, front ribs staying down rather than flaring forward.

Overhead reach with the ribs held. That distinction is what makes it useful rather than decorative.

Learn more about Urdhva Hastasana

Virabhadrasana II

90 sec each side

Warrior II

Wide stance, front knee bent, arms long. Ninety seconds now. Come up when the front thigh has had enough rather than when the count ends.

Ninety seconds is where leg strength gets asked for instead of mentioned. This is the working end of the session.

Learn more about Virabhadrasana II

Trikonasana

1 min each side

Triangle Pose

Feet wide, hand on the shin or a chair seat rather than the floor, chest turning open.

A long side body over a wide base, with no reason to go low.

Learn more about Trikonasana

Uttanasana

2 min

Standing Forward Bend

Knees soft, folding from the hip crease, back long. Hands to the shins or a chair seat.

The hip hinge, which is the single most repeated movement in an ordinary day.

Learn more about Uttanasana

Utkatasana

1 min, eight times

Chair Pose

Eight slow chair stands now instead of five. Three counts down, three counts up.

The repetition count is the progression here. Eight slow ones is a real set.

Learn more about Utkatasana

Anjaneyasana

1 min each side

High Lunge

A long lunge with the back knee down on a blanket, hands on the front thigh or a chair. Feel the front of the back hip open.

Hip extension. A tight hip flexor shortens the stride without ever announcing itself.

Learn more about Anjaneyasana

On the floor

Fifteen minutes down low, ending with the way back up.

Adhomukha Shvanasana

1 min, twice

Downward-Facing Dog

Hands on a chair seat rather than the floor if the wrists or shoulders prefer it. Hips back, back long.

Weight through the arms, which is what steadying yourself on a banister actually is. The chair version is a real version.

Learn more about Adhomukha Shvanasana

Marjaryasana

2 min

Cat Pose

Hands and knees, rounding on the out breath.

The spine, once you are down.

Learn more about Marjaryasana

Bitilasana

2 min

Cow Pose

Chest forward on the in breath, slowly.

Extension, and the direction most days never ask for.

Learn more about Bitilasana

Balasana

2 min

Child's Pose

Knees wide, forehead down on a cushion. Come out slowly and deliberately.

A rest, and one more rehearsal of getting up from low down.

Learn more about Balasana

Bharadvajasana 1

90 sec each side

Bharadvaja's Twist

Sitting, a gentle turn to one side. Turn from the ribs rather than pulling with the arm. Keep it moderate if bone density is low.

Rotation, which is what the shoulder check when reversing a car needs. It is the range that goes first and complains least about going.

Learn more about Bharadvajasana 1

Finishing

Five minutes, then a deliberate way back to standing.

Apanasana

2 min

Knees to Chest Pose

Knees towards the chest after the twisting.

A counter shape, and a small one.

Learn more about Apanasana

Savasana

3 min

Corpse Pose

Flat, cushion under the knees. Roll to your side, push up to sitting, stand with a hand on the chair.

The same ending. Getting off a floor twice a week keeps it possible to get off a floor.

Learn more about Savasana

Phase 2 · Weeks 3 to 6

This practice is part of a program

It belongs to Four Weeks of Leg Strength, the second phase of the 8-Week Yoga Program for Strength and Independence. The program says how often to practise it, what comes before and after, and when to move on.

See the whole program →

Integration

Twice a week for weeks three to six, plus ten minutes on a third day. If a standing pose feels unsteady, put a hand on the chair and stay there. The pose still counts.

The teacher behind this sequence

Gründer & Autor

Manish Rana

Gründer von Asanaverse.de. Manish schreibt über Yoga, Ayurveda und Meditation und verdankt seine tiefe Verbindung zum Yoga seinen indischen Wurzeln. Mit über 1000 Stunden Yoga Alliance Teacher Training gibt er sein Wissen an die Community weiter.

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