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
Savasana
1 min(8-10 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep rest
Virabhadrasana II
1 min(8 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesJanu Sirsasana
1 min(8 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower back
Marjaryasana–Bitilasana
1 min(8 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spine
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 musclesSalabhasana
1 min(8-10 breaths)
Lie face down with arms alongside your torso, palms facing up.
strengthens the muscles of the spine, glutes, and backs of the arms and legs
Trikonasana
1 min(8-10 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and ankles
Virabhadrasana I
1 min(8-10 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 legArdha Chandrasana
1-2 min(10-15 breaths)
Begin in Triangle Pose on the right side.
strengthens the ankles, legs, glutes, and spineUttanasana
1-2 min(10-15 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backSupta Matsyendrasana
1-2 min(10-15 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower backSavasana
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.
- 1Corpse Pose1 min
- 2Warrior II1 min
- 3Head-to-Knee Pose1 min
- 4Cat–Cow1 min
- 5Cobra Pose1 min
- 6Locust Pose1 min
- 7Triangle Pose1 min
- 8Warrior I1 min
- 9Crescent Lunge1 min
- 10Half Moon Pose1-2 min
- 11Standing Forward Fold1-2 min
- 12Supine Spinal Twist1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
