15-Minute Yoga for Strength
This 15-minute sequence develops the functional strength that supports a safe, sustainable yoga practice. Expect your legs, core, and upper body to work together in poses that build stability and control.
Duration
15 minutes
Poses
11 poses
Goal
Strength
The Flow
Balasana
1 min(8-10 breaths)
Kneel on your mat and bring your big toes to touch behind you.
gently stretches the hips, thighs, and anklesDandasana
1 min(8 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back muscles
Virabhadrasana I
1 min(8 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreAnjaneyasana
1 min(8-10 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back legUtkatasana
1 min(8-10 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesPhalakasana
1 min(8-10 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisers
Setu Bandha Sarvangasana
1 min(8-10 breaths)
Lie on your back with knees bent, feet flat and hip-width apart.
strengthens the back, glutes, and hamstringsBaddha Konasana
1-2 min(10-15 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexorsSupta Matsyendrasana
1-2 min(10-15 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower backUttanasana
1-2 min(10-15 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower back
Savasana
3 min
Allow every muscle to soften completely. This is where the practice integrates.
promotes full recoveryQuick Reference
All 11 poses in this sequence, in order.
- 1Child's Pose1 min
- 2Staff Pose1 min
- 3Warrior I1 min
- 4Crescent Lunge1 min
- 5Chair Pose1 min
- 6Plank Pose1 min
- 7Bridge Pose1 min
- 8Butterfly Pose1-2 min
- 9Supine Spinal Twist1-2 min
- 10Standing Forward Fold1-2 min
- 11Corpse Pose3 min
Poses Used in This Sequence
