20-Minute Yoga for Strength
This 20-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
20 minutes
Poses
13 poses
Goal
Strength
The Flow
Supta Baddha Konasana
1 min(8-10 breaths)
Lie on your back.
opens the hips and inner groins passivelyUttanasana
1 min(8 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower back
Virabhadrasana I
1 min(8 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreDandasana
1 min(8 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back musclesUstrasana
1 min(8-10 breaths)
Kneel with knees hip-width apart, tops of feet flat on the mat.
deeply stretches the entire front of the body
Bhujangasana
1 min(8-10 breaths)
Lie on your belly with your legs extended, tops of your feet on the mat.
strengthens the spine and erector musclesVirabhadrasana III
1 min(8-10 breaths)
Begin in Warrior I with your right leg forward.
strengthens the standing leg, glutes, and entire back body
Vrksasana
1 min(8-10 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioceptionGarudasana
1 min(8-10 breaths)
Stand in Mountain Pose.
stretches the shoulders and upper back deeplyNavasana
1-2 min(10-15 breaths)
Sit with your knees bent, feet flat on the mat.
strengthens the deep core, hip flexors, and spineSupta Matsyendrasana
1-2 min(10-15 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower backGomukhasana
1-2 min(10-15 breaths)
Sit with legs extended, then bend both knees and stack the right knee over the left.
opens the outer hips and glutes deeply
Savasana
3 min
Allow every muscle to soften completely. This is where the practice integrates.
promotes full recoveryQuick Reference
All 13 poses in this sequence, in order.
- 1Reclining Bound Angle1 min
- 2Standing Forward Fold1 min
- 3Warrior I1 min
- 4Staff Pose1 min
- 5Camel Pose1 min
- 6Cobra Pose1 min
- 7Warrior III1 min
- 8Tree Pose1 min
- 9Eagle Pose1 min
- 10Boat Pose1-2 min
- 11Supine Spinal Twist1-2 min
- 12Cow Face Pose1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
