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
Dandasana
1 min(8-10 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back musclesJanu Sirsasana
1 min(8 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower backAnjaneyasana
1 min(8 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 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesDhanurasana
1 min(8-10 breaths)
Lie on your belly with arms beside your torso.
opens the full front body: chest, abdomen, and hip flexorsUrdhva Mukha Svanasana
1 min(8-10 breaths)
Lie on your belly with palms by the lower ribs, elbows close in.
strengthens the spine, arms, and wristsUtthan Pristhasana
1 min(8-10 breaths)
Begin in Downward Dog and step the right foot outside the right hand.
deeply opens the hip flexors and groinUstrasana
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 bodyParivrtta Trikonasana
1 min(8-10 breaths)
Stand with feet about a metre apart, right foot forward.
deeply stretches the hamstrings, hips, and it band
Adho Mukha Svanasana
1-2 min(10-15 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
lengthens hamstrings, calves, and the entire back of the bodyUttanasana
1-2 min(10-15 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, 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.
- 1Staff Pose1 min
- 2Head-to-Knee Pose1 min
- 3Crescent Lunge1 min
- 4Chair Pose1 min
- 5Bow Pose1 min
- 6Upward-Facing Dog1 min
- 7Lizard Pose1 min
- 8Camel Pose1 min
- 9Revolved Triangle1 min
- 10Downward-Facing Dog1-2 min
- 11Standing Forward Fold1-2 min
- 12Cow Face Pose1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
