Move · Videos · Yoga · 16 min

15-Minute Standing Yoga for Strength and Flexibility

15-Minute Standing Yoga for Strength and Flexibility — video by Man Flow Yoga Play · 16:18

Video by Man Flow Yoga on YouTube · Open on YouTube

A mostly standing routine built for stiff, inflexible beginners: side bends and a chest opener, single-leg balances with a knee lift and star pose, then low lunges (back knee on the mat) and high lunges. Hold a counter or couch for balance if needed.

  • 16 min
  • Beginner
  • Low impact (no jumping)
  • No equipment
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Step by step 9

Tap a time to watch that step in the video.

  1. Side bend: interlace the fingers overhead, reach tall, then lean up and over to the right with legs straight. 0:28
  2. Side bend to the left, rolling the right shoulder back; bend the elbows if reaching straight up strains the neck. 2:10
  3. Chest opener: open the arms into a Y, squeeze them back and lift the chest, keeping the lower back neutral. 3:36
  4. Balance on the right foot, holding a counter if needed, and lift the left knee to hip height with goalpost arms. 4:59
  5. Switch to the left foot: lift the right knee slowly, ribs drawn in, head and hips over the standing heel. 6:20
  6. Star pose on the right foot: lift the left leg out to the side, toes forward, and reach the left arm up and out. 8:24
  7. Star pose on the left foot: right leg out to the side, eyes on a still point, arms reaching wide. 9:40
  8. Low lunge, left knee down: hips sink forward under control, then straighten the back leg and lift the arms. 11:00
  9. Second side, right knee down: lower back neutral, then lift the back knee into a high lunge and reach up. 13:22

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Squeeze the standing glute and thigh and keep head and hips over the standing heel
  • Keep the lower back neutral in lunges; let the hips sink forward under control
  • Bend the elbows overhead if reaching straight up strains the neck

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadone-leg knee lift and star holds, low and high lunges
  • Knees takes loadlow and high lunges, one-leg stands
  • Shoulders movesarms overhead, goalpost arms, arm squeezes
  • Upper back moveschest opener, goalpost arm squeezes
  • Lower back movesstanding side bends, neutral low lunge
  • Ankles & feet movesone-leg stands, back-foot stretch in lunge
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Down on the floor. You get down to the floor and back up again.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Hold a counter or couch in the balance holds; bend the elbows if overhead is tight

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Man Flow Yoga; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety