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 restUttanasana
1 min(8 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, 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 leg
Virabhadrasana I
1 min(8 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreVirabhadrasana III
1 min(8-10 breaths)
Begin in Warrior I with your right leg forward.
strengthens the standing leg, glutes, and entire back bodyGarudasana
1 min(8-10 breaths)
Stand in Mountain Pose.
stretches the shoulders and upper back deeplyArdha Chandrasana
1 min(8-10 breaths)
Begin in Triangle Pose on the right side.
strengthens the ankles, legs, glutes, and spine
Trikonasana
1 min(8-10 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesUtthan 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 groinParivrtta Utkatasana
1-2 min(10-15 breaths)
Begin in Chair Pose with feet together.
strengthens the thighs and core simultaneously
Balasana
1-2 min(10-15 breaths)
Kneel on your mat and bring your big toes to touch behind you.
gently stretches the hips, thighs, and anklesArdha Matsyendrasana
1-2 min(10-15 breaths)
Sit with both legs extended.
deeply rotates the spine, improving mobilitySavasana
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
- 2Standing Forward Fold1 min
- 3Crescent Lunge1 min
- 4Warrior I1 min
- 5Warrior III1 min
- 6Eagle Pose1 min
- 7Half Moon Pose1 min
- 8Triangle Pose1 min
- 9Lizard Pose1 min
- 10Revolved Chair Pose1-2 min
- 11Child's Pose1-2 min
- 12Half Lord of the Fishes1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
