focus friday: leg burner

Welcome back to another Focus Friday yoga family! Today I am sharing a 5 minute leg burner you can do RIGHT NOW for a quick workout, sweat, energy boost, and a midday relief. This flow will get those quads burning, hips breathing, and feet open. It’s a fun one and requires some balance and mental focus.

Move 1: Goddess squat (heels down) with hands at heart center, on the inhale straighten legs and reach arms in the arm and on the exhales meet back in goddess squat. Repeat for 1 minute.  Move as quickly or slowly as you would like here.

Move 2: Goddess squat with heels lifted as high as you can get them, hands at heart center, pulse 30 seconds

Move 3: Goddess squat, drop heels down and lift one heel at a time as high as you can. repeat 30 seconds.

Move 4: Side runner’s stretch with a lateral stretch. Do both sides and each side gets held for 30 seconds.

Move 5: Toe balance, knees apart hold for 20 seconds and then slowly pulse until standing for 10 seconds.

Move 6: Stand tall and bring one knee to chest. Hold for 30 seconds. Keep the knee bent as you kick the leg back, leaning forward from the hips. Pulse the leg with bent knee and flexed foot for 30 seconds. Do other side.

And there it is. Six moves in 5 minutes. You’re welcome to stop here or repeat entire circuit up to 3x for a 15 minute leg burnout session!

Let me know what you think.

happy friday and strong legs,

sonni kolasinac



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I believe in big hair and and live by the 5 (sometimes 10) second rule when food falls on the ground. I want to create a greener, simpler life for my little family while at the same time sharing everything I eat, yoga poses I try, and ideas about life with my smartphone attached to my hip. I'm sort of a hot mess living by the motto "fake it until you make it."

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